Easy start after a week of absence.

Shoulders & Calfs

Overhead Dumbbell Presses:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 20 reps
4. 25kg (55lbs) x 15 reps
5. 30kg (66lbs) x 8 reps

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

MTS Shoulder Presses:
1. 60kg x 20 reps
2. 70kg x 15 reps
3. 80kg (176lbs) x 10 reps
4. 80kg x 10 reps

Machine Laterals:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 10 reps

Seated Calf Raises:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg (121 lbs) x 15 reps

LF Calf Extensions:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 25 reps
4.. 75kg 165lbs) x 20 reps
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