Deltoids & Triceps

Overhead Barbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg x 12 reps
5. 60kg x 8 reps(132lbs)

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

MTS Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg (176lbs) x 10 reps

Cable Morion Shoulder Press:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg (77lbs) x 10 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 12 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs x 6 reps

Triceps Extensions (machne hack):
1. 30kg x 10 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 10 reps

Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 8 reps(77lbs)

Cable Kickback L/R:
1. 2,5kg x 20 reps
2. 6kg x 15 reps
3. 9,5kg (20lbs) x 10 reps
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