It' s smoking hot outside, so no fancy stuff today.

Deltoids & Calfs

Overhead Barbell Press:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 55kg (121lbs) x 7 reps

Seated Dumbbell Laterals:
1. 7,5kg x 30 reps
2. 10kg x 20 reps
3. 12,5kg (27lbs) x 15 reps
4. 15kg (33lbs) x 10 reps

Overhead Dumbbell Press:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg (44lbs) x 10 reps
4. 22,5kg (49lbs) x 8 reps

Machine Flyes:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 45kg (99lbs) x 6 reps

Bodyweight Standing Calf Raises:
320 reps

LF Calf Extensions:
1. 55kg x 20 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

Stretching Lower Back:
10 minutes
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