Shoulders, Triceps, Calfs & Cardio

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

Overhead Barbell Presses (seated):
1. 30kg x 15 reps
2. 40kg x 12 reps
3. 50kg (110lbs) x 6 reps
4. 50kg x 6 reps

Iso-lateral Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg (132lbs) x 15 reps
4. 70kg (154lbs) x 10 reps

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

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg (77lbs) x 8 reps
4. 35kg x 6 reps

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

Bodyweight Standing Calf Raises:
300 reps

Uphill Treadmill:
30 minutes
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