Barbell Overhead Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg (110lbs) x 10 reps
5. 60kg x (132lbs) x 4 reps

Iso-lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 12,5kg (27lbs) x 10 reps

Cable Laterals L/R:
1. 2,25kg x 15 reps
2. 3,75kg x 12 reps
3. 5kg x 10 reps
4. 6,25kg (13lbs) x 8 reps

Triceps Extensions:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 36,25kg x 15 reps
4. 43,75kg (96lbs) x 8 reps

Rope Trixeps Extensions:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg (33lbs) x 10 reps

Triceps Cable Kickbacks:
1. 1,25kg x 15 reps
2. 3,75kg x 10 reps
3. 15kg (33lbs) x 10 reps
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