**Ruben** @sergeant@qoto.org · 2024-03-25T15:22:30Z

Ruben @sergeant@qoto.org

Deltoids, Hamstrings, Calfs & Cardio

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

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 35kg x 8 reps

MTS Shoulder Press:
1. 60kg x 15 reps
2. 70kg x 15 reps
3. 80kg x 12 reps
4. 90kg x 8 reps

Lying Leg Curls:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 10 reps

Seated Leg Curls:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 15 reps
4. 65kg x 12 reps

Seated Calf Raises:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 15 reps

Leg Press Calf Extension:
1. 45kg x 25 reps
2. 60kg x 25 reps
3. 85kg x 20 reps
4. 110kg x 15 reps

LF Calf Extension:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 15 reps