shoulders
shoulder press machine
8reps@40kg eachside
8reps@65kg eachside
8reps@65kg eachside
8reps@40kg eachside
supersetted on the standing calf machine, that can be used a an overhead press. 8reps@45kg
repeated with the shoulder press machine twice.
this really blasted my shoulders and i struggled after this as they were pumped so much.
front raises db
2sets,8reps@15kg
side raises db
2sets, 8reps@15kg
seated dumbell press
8reps@25kg, 6reps@30kg
lever shrugs
8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@60kg eachside,
8reps@40kg eachside
legs
standing calf raise
8reps@90kg
8reps@170kg
seated calf raise
8reps@45kg
8reps@90kg
sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
6reps@320kg
8reps@160kg
lever leg extension
8reps@30kg
8reps@60kg
lever lying leg curl
8reps@30kg
8reps@70kg
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