Sunday Vibe

Shoulders, Calfs & Cardio

Supersets Overhead Dumbbell Presses & Reversed Dumbbell Flyes:
1. 15kg x 30 reps & 10kg x 15 reps
2. 20kg x 15 reps & 12,5kg x 15 reps
3. 25kg x 10 reps & 17,5kg x 10 reps
4. 30kg (66lbs) x 6 reps & 17,5kg (38lbs) x 8 reps

Overhead Barbell Presses:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg (110lbs) x 7 reps
4. 55kg (121lbs) x 5 reps

Supersets Machine Laterals & Machine Reversed Flyes:
1. 15kg x 15 reps & 15kg x 15 reps
2. 25kg x 14 reps & 20kg x 10 reps
3. 35kg (77lbs) x 10 reps & 22,5kg (49lbs) x 10 reps
4. 40kg (88lbs) 10 reps & 22,5kg x 8 reps

Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 20 reps
4. 55kg (121lbs) x 20 reps

Calf Extensions  (Leg Press):
1. 50kg x 30 reps
2. 75kg x 30 reps
3. 100kg x 25 reps
4. 125kg (275lbs) x 20 reps

LF Calf Extensions:
1. 55kg x 30 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

Uphill Cardio:
30 minutes
5% inclination for 5 minutes
10% inclination for 5 minutes
15% inclination for 15 minutes
5% inclination for 5 minutes (coildown)
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