Shoulders, Calfs & Triceps.

Seated Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 15 reps
5. 27,5kg (60lbs) x 10 reps
6. 30kg (66lbs) x 6 reps

Seated Overhead Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps
4. 15kgbx 10 reps

Bodyweight Standing Calf Raises:
300 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 35kg (77lbs) x 8 reps

Rope Triceps Extensions:
1. 10kg x  20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 12 reps
4. 17,5kg (38lbs) x 10 reps
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