Shoulders, Calfs & Cardio

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 7 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg  x 12 reps
3.n15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

Isolated Lateral Raises:
1. 5kg x 15 reps
2. 7,5kg x 12 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Overhead Barbell Presses & Reversed Dumbbell Flyes:
1. 30kg x 15 reps & 8kg x 15 reps
2. 40kg x 15 reps & 10kg x 15 reps
3. 50kg (110lbs) x 8 reps & 12,5kg (27lbs) x 10 reps
4. 50kg x 6 reps & 15kg (33lbs) x 8 reps

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

Seated Calf Raises:
1. 20kg x 25 reps
2. 30kg x 20 reps
3. 40kg x 20 reps
4. 50kg (110lbs) x 15 reps

LF Calf Extensios:
1. 55kg x 20 reps
2. 75kg x 20 reps
3. 95kg x 15 reps
4. 95kg (209lbs) x 15 reps

Bodyweight Standing Iso-lateral Calf raises:
100 reps L/R

Uphill Cardio:
30 minutes
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