Anterior & Lateral Deltoits, Hamstrings & Calfs.

Smith Machine Front Presses:
1. 20kg x 30 reps
2. 30kg x 25 reps
3. 40kg x 20 reps
4. 50kg x 15 reps
5. 60kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 12 reps
4. 17,5kg x 8 reps

Machine Hack Overhead Presses:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg x 8 reps

ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps

Seated Leg Curls:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg x 12 reps
4. 95kg x 8 reps

Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 6 reps

Bodyweight Standing Calf Raises:
310 reps
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