Shoulders, Calfs & Cardio

Overhead Dumbbell Presses:
1. 20kg x 20 reps
2. 22.5kg x 14 reps
3. 25kg (55lbs) x 7 reps

Dumbbell Laterals:
1. 12,5kg x 15 reps
2. 15kg x 10 reps
3. 17,5kg (38lbs) x 10 reps

Overhead Barbell Press:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 55kg (121lbs) x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg (77lbs) x 10 reps

Seated Shrug (machine):
1. 50kg x 15 reps
2. 100kg (220lbs) x 10 reps
3. 100kg x 10 reps

Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 12,5kg x 12 reps
3. 17,5kg (38lbs) x 8 reps

Reversed Peckdeck Flyes:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg (103lbs) x 12 reps

Standing Calf Raises (bodyweight):
300 reps

Uphill Cardio:
30 minutes
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