RubenWAShoulders, Calfs, Abs & Cardio
Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 10 reps
4. 22,5kg (50lbs) x 8 reps
Seated Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg (22lbs) x 15 reps
4. 12,5kg (28lbs) x 10 reps
Seated Overhed Barbell Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg (110lbs) x 6 reps
Machine Laterals:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 39kg (86lbs) x 6 reps
Standing Calf Machine:
1. 35kg x 30 reps
2. 45kg x 30 reps
3. 55kg x 25 reps
4. 65kg x 25 reps
5. 75kg x 20 reps
6. 85kg x 20 reps
7. 95kg x 18 reps
8. 105kg (231lbs) x 16 reps
Seated Calf Machine:
1. 75kg (165lbs) x 15 reps
2. 60kg x 18 reps
3. 50kg x 20 reps
4. 45kg x 25 reps
5. 40kg x 30 reps
6. 35kg x 35 reps
7. 30kg x 40 reps
8. 25kg x 50 reps
Lying Hip Lift (extra 10kg or 22lbs):
40, 30, 30 & 30 reps
Cable Crunches:
1 32,5kg x 30 crunches
2. 32,5kg x 30 crunches
3. 36,25kg x 30 crunches
4. 36,25kg (80lbs)) x 30 crunches
5. 32,5kg x 30 crunches
6. 28,75kg x 30 reps
Oblique Static Crunches (machine):
1. 25kg L/R 30 seconds
2. 35kg L/R 25 seconds
3. 45kgL/R 20 seconds
4. 55kg (121lbs) L/R 15 seonds
2 x 30 minutes of walking
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