Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 22,5kg x 15 reps
4. 27,5kg (60lbs) x 7 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg(33lbs) x 8 reps

Iso-Lateral Shoulder Press (Machine Hack):
1. 30kg x 15 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg(99lbs) x 8 reps

Iso-Lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 20kg x 12 reps
3. 30kg x 8 reps
4. 30kg(66lbs) x 8 reps

Seated Leg Curls:
1. 45kg x 15 reps
2. 65kg x 10 reps
3. 85kg(187lbs)x 8 reps
4. 85kg x 8 reps

Lying Leg Curls:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg(103lbs) x 8 reps
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