Shoulders & Hamstrings

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55Lbs) x 8 reps

Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33Lbs) x 10 reps
4. 17,5kg (38Lbs) x 8 reps

Smith Machine Overhead Presses:
1. 20kg x 20 reps
2. 30kg x15 reps
3. 40kg x 10 reps
4. 50kg(110Lbs) x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg (66Lbs) x 6 reps

DRAX Lying Leg Curls:
1. 25kg x 30 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg (103Lbs) x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 55kg x 10 reps
3. 75kg x 10 reps
4. 95kg (209Lbs) x 6 reps

Standing Single Leg Curls L/R:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg (44Lbs) x 10 reps
4. 25kg (55Lbs) x 6 reps

Dumbbell Stif Leg Deadlift:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 15 reps
4. 22,5kg (49Lbs) x 10 reps
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