shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
6reps@80kg eachside
6reps@80kg eachside
10reps@40kg eachside

seated military dbpress
8reps@20kg
8reps@30kg

front raises db
2sets, [email protected]

side raises db
2sets, [email protected]

lever shrugs
8reps@40kg eachside
8reps@60kg eachside
8reps@80kg 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
8reps@320kg
8reps@340kg

squats
8reps@60kg
8reps@100kg

lever leg extension
8reps@30kg
8reps@65kg

lever lying leg curl
8reps@30kg
8reps@75kg