Shoulders, Triceps & Calfs
MTS Shoulder Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps
5. 80kg x 12 reps
6. 90kg x 10 reps
7. 100kg (220lbs) x 8 reps
LF Shoulder Press:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg x 6 reps
4. 55kg (121lbs) x 6 reps
Cable Motion Shoulder Press:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg (77lbs) x 12 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 12 reps
4. 45kg (99lbs) x 10 reps
Iso-lateral Shoulder Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 70kg (154lbs) x 10 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 10 reps
Flat Dumbbell Hammer Presses:
1. 10kg x 30 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 8 reps
Rope Triceps Extensions:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps
Bodyweight Standing Calf Raises:
300 reps
Hip Thrusts:
60kg - 6, 15, 15 & 10 reps
5 minutes stretching of the Hip Flexors.
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