Shoulders & Triceps

Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 10 reps
4. 27,5kg x 6 reps

Machine Hack Standing Overhead Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 50kg x 10 reps
4. 60kg x 10 reps

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

Triceps Extensions (Pushdown):
1. 25kg x 30 reps
2. 30kg x 20 reps
3. 35kg x 10 reps
4. 37,5kg x 8 reps

Rope Triceps Extensions:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg x 10 reps
4. 15kg x 10 reps
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