Shoulders, Hamstrings, Calfs & Cardio.

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg x 6 reps

Dumbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 15 reps
4. 15kg x 10 reps

Smith Machine Overhead Presses:
1. 20kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 6 reps
4. 35kg x 8 reps

Iso Lateral Lying Leg Curls:
1. 10kg x 15 reps
2. 20kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

Seated Leg Curls:
1. 55kg x 10 reps
2. 65kg x 10 reps
3. 75kg x 10 reps
4. 85kg x 8 reps

Stiff Leg Dumbbell Deadlifts:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 10 reps

Machine Hack Standing Calf Raises:
1. 30kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 90kg x 15 reps

Leg Press Calf Extensions:
1. 150kg x 20 reps
2. 150kg x 20 reps
3. 200kg x 18 reps
4. 200kg x 15 reps

Seated Calf Raises:
1. 20kg x 25 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 40kg x 18 reps

1 hr of Cardio including sprints.
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@freemo @trinsec Am I blocked from uploading images via Tusky?