Shoulders, Calfs & Cardio

Seated Dumbbell Laterals:
1. 5kg x 50 reps
2. 7,5kg x 40 reps
3. 10kg (22lbs) x 30 reps
4. 12,5kg (28lbs) x 20 reps

Overhead Dumbbell Presses
1. 12,5kg x 30 reps
2. 20kg (44lbs) x 15 reps
3. 25kg (55lbs) x 8 reps
4. 25kg x 6 reps

Standing Dumbbell Laterals L/R:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg (28lbs) x 10 reps
4. 15kg (33lbs) x 6 reps

Bodyweight Standing Calf Raises:
300 reps

Stationary Bike:
300 calories, 34 minutes
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