Anterior & Lateral Deltoids, Hamstrings

Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 8 reps
4. 25kg x 6 reps

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

Overhead Barbell Presses:
1.. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg x 6 reps

Iso Lateral Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 10 reps
5. 30kg x 6 reps
6. (bonus) 20kg x 6 - n2 seconds- squeezes

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg x 6 reps
5. (bonus) 35kg x 8 -3 seconds- squeezes
6. (bonus) 35kg x 8 - 3 seconds- squeezes

Lying Leg Curls:
1. 20kg x 10 -3 seconds- squeezes
2. 25kg x 10 -3 seconds- squeezes
3. 32kg x 8 -3 seconds- squeezes

Lower Back Stretching:
10 minutes
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