Shoulders, Hamstrings & Calfs

Overhead Dymbbell Presses:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg x 8 reps

Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 12 reps
4. 15kg x 8 reps

Machine Hack Overhead Presses:
1. 30kg x 20 reps
2. 35kg x 15 reps
3. 40kg x 10 reps
4. 45kg x 8 reps

ATX Lying Leg Curls:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 22,5kg x 8 reps

Seated Leg Curls:
1. 45kg x 12 reps
2. 65kg x 12 reps
3. 85kg x 10 reps
4. 95kg x 6 reps

Classic Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Toe Presses (seated leg press):
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps

Seated Calf Extensions:
1. 55kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 18 reps
4. 75kg x 15 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 18 reps
3. 50kg x 15 reps
4. 50kg x 15 reps
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