Deltoids & Calfs

Low Weight Hig Rep Dumbbell Laterals:
1. 7,5kg x 40 reps
2. 7,5kg x 40 reps
3. 10kg (22lbs) x 35 reps
4. 10kg x 35 reps

Low Weight High Rep Overhead Dumbbell Presses:
1. 10kg x 40 reps
2..12,5kg x 30 reps
3. 15kg (33lbs) x 25 reps
4. 17,5kg (38lbs) x 15 reps

Leight Weight High Rep Machine Laterals(stack):
1. 15kg x 30 reps
2. 20kg x 30 reps
3. 25kg (55lbs) x 25 reps
4. 30kg (66lbs) x 15 reps

Low Weight High Rep Machine Reversed Flyes:
1. 15kg x 20 reps
2. 15kg x 20 reps
3. 20kg (44lbs) x 15 reps
4. 20kg x 15 reps

Reversed Cable Flyes:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 13kg (28lbs) x 10 reps
4. 13kg x 10 reps

Seated Calf Raises (plates):
1. 20kg x 40 reps
2. 30kg x 40 reps
3. 40kg (88lbs) x 40 reps
4. 50kg (110lbs) x 35 reps

LF Calf Extensions:
1. 45kg x 40 reps
2. 55kg x 40 reps
3. 65kg x 40 reps
4. 75kg (165lbs) x 30 reps

Smith Machine Standing Calf Raises:
1. 50kg x 40 reps
2. 70kg x 40 reps
3. 90kg (198lbs) x 40 reps
4. 100kg (220lbs) x 30 reps
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