Shoulders, Hamstrings & Abs.
Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 10 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg x 10 reps
4. 15kg x 10 reps
Machine Hack Overhead Presses:
1. 40kg x 15 reps
2. 45kg x 12 reps
3. 50kg x 10 reps
4. 50kg x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 18 reps
3. 35kg x 15 reps
4. 45kg x 8 reps
Lying Leg Curls:
1. 25kg x 20 reps
2. 40kg x 15 reps
3. 55kg x 12 reps
4. 70kg x 8 reps
Seated Leg Curls:
1. 40kg x 15 reps
2. 55kg x 15 reps
3. 62kg x 10 reps
4. 70kg x 8 reps
ATX Lying Leg Curls
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
Hanging Reversed Crunches:
20, 20, 15 & 15 reps
Machine Crunches:
1. 35kg x 40 reps
2. 45kg x 30 reps
3. 55kg x 20 reps
4. 65kg x 20 reps
#blog #Bodybuilding #Fitness
