Shoulders, Calfs & Lower Spine.

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 10 reps

Dumbbell Flyes:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 10 reps

MTS Shoulder Press:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg (77lbs) x 8 reps

Bodyweight Standing Calf Raises:
300 reps

Hip Thrusts:
1. 60kg x 10 reps
2. 80kg x 10 reps
3. 100kg x 10 reps
#blog #bodybuilding #fitness