Shoulders, Calfs & Cardio
Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 20 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 6 reps
Seated Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 12 reps
4. 15kg (33lbs) x 8 reps
Barbell Front Raises:
1. 10kg x 14 semi-static/pylometrical reps
2. 15kg x 12 semi-static/pylometrical reps
3. 20kg (44lbs) 8 semi-static/pylometrical reps
4. 20kg x 6 semi-static/pylometrical reps
Standing Dumbbell Laterals L/R:
1. 5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg (28lbs) x 10 reps
Seated Calf Machine:
1. 25kg 50 reps
2. 35kg x 40 reps
3. 45kg x 30 reps
4. 55kg (121lbs) x 20 reps
Standing Calf Machine:
1. 45kg x 40 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
4. 75kg (165lbs) x 20 reps
Panatta (Leg Press) Calf Extensions:
1. 50kg x 35 reps
2. 75kg x 30 reps
3. 100kg x 25 reps
4. 125kg (276bs) x 20 reps
10 minutes if srretching
2vx 30 munutes of brisk walking.
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