Deltoids & Legs

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 15 reos
4. 25kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps

Iso Lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 10 reps
4. 80kg x 10 reps

Machine Seated Laterals:
1. 15kg x 15 reps
2. 25kg x 14 reps
3. 35kg x 10 reps
4. 45kg x6 reps

Lying Leg Curls:
1. 32kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 15 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Static Backward Dumbbell Lunges L/R:
1. 10kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 8 reps
4. 22,5kg x 6 reps

Bodyweight Sissy Squats:
40, 30, 20 & 10 reps

Panatta Leg Press:
1. 50kg x 10 reps
2. 100kg x 10 reps
3. 150kg x 10 reps
4. 200kg x 8 reps

Leg Extensions:
1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 10 reps
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