Shoulders & Triceps

Overhead Dumbbell Presses:
1. 10kgbx 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg (55lbs) x 8 reps
5. 25kg x 10 reps
6. 25kg x 9 reps
7. 25kg x 8 reps
8. 25kg xb6 reps

Dumbbell Laterals:
1. 10kg x 20 reps
2. 10kg x 20 reps
3. 12,5kg x 15 reps
4. 12,5kg x 15 reps
5. 15kg (33lbs) x 10 reps
6. 15kg x 10 reps
7. 17,5kg 38lbs) x 6 reps
8. 17,5kg x 6 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg (77lbs) x 10 reps
4. 35kg x 10 reps

Lying Dumbbell Hammer Presses:
1. 7,5kg x 20 reps
2. 10kg x 10 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Rope  Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 12 reps
4. 17,5kg x 10 reps
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