Schoulders & Core

Seated Overhead Dumbbell Presses:
1. 15kg x 30 reps
2. 20kg x 20 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 8 reps

Seated Overhead Barbell Press:
1. 40kg x 20 reps
2. 45kg x 10 reps
3. 45kg x 10 reps
4. 50kg (110lbs) x 8 reps
5. 55kg (121lbs) x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 12 reps
4. 17,5kg (38lbs) x 10 reps
5. Dropset 17,5kg > 10kg x 10, 8, 8 & 10 reps

Hanging Reversed Crunches:
20, 20, 20 & 15 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (38lbs) x 15 reps

Hip Thrusts:
60kg x 10 & 10 reps
80kg x 8 & 8 reps
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