Shoulders, Calfs & Cardio
Overhead Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 14 reps
3. 30kg (66lbs) x 6 reps
Dumbbell Laterals:
1. 10kg x 15 reps
2. 15kg x 10 reps
3. 20kg (44lbs) x 6 reps
Dumbbell Shrugs:
1. 35kg x 10 reps
2. 50kg (110lbs) x 10 reps
3. 50kg x 10 reps
Supersets MTS Shoulder Press & Machine Reversed Flyes:
1. 80kg x 15 reps + 15kg x 15 reps
2.. 100kg x 10 reps + 25kg x 10 reps
3. 120kg (264lbs) x 6 reps + 35kg (77lbs) x 6 reps
Machinne Laterals:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg (99lbs) x 8 reps
Reversed CablenCrossover:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg (27lbs) x 10 reps
Seated Calf Raises (plates):
1. 35kg x 20 reps
2. 50kg x 20 reps
3. 65kg (143lbs) x 15 reps
LF Calf Extensions:
1. 75kg x 20 reps
2. 95kg x 18 reps
3. 115kg (253lbs) x 15 reps
Bodyweight Standing Calf Raises:
100 reps
Uphill Cardio:
30 minutes
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