Shoulders & Legs
Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 6 reps(55Lbs)
Overhead Barbell Presses:
1. 30kg x 16 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 8 reps(110Lbs)
Iso-lateral Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 10 reps(154Lbs)
ATX Lying Leg Curls:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg x 8 reps(55Lbs)
Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 8 reps(209Lbs)
Lying Leg Curls:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 6 reps(121Lbs)
Leg Extension:
1. 35kg x 15 reps
2. 55kg x 15 reps
3. 75kg x 10 reps
4. 95kg x 6 reps(209Lbs)
Leg Press:
1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 10 reps
4. 400kg x 8 reps (881Lbs)
Smith Machine Squats:
1. 30kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 10 reps
4. 90kg x 8 reps (198Lbs)
Alternating Leg Presses(incline) L/R:
1. 25kg x 15 reps
2. 75kg x 10 reps
3. 125kg x 8 reps
4. 125kg(275Lbs) x 8 reps
Bodyweight Standing Calf Raises:
300 reps
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