sergeant, Dutch High speed workout with less than 30 seconds rest in between sets.
Shoulders & Hamstrings
Overhead Dumbbell Presses:
- 10kg x 40 reps
- 15kg x 20 reps
- 20kg x 10 reps
- 25kg (55lbs) x 7 reps
Seated Overhead Barbell Presses
- 30kg x 20 reps
- 40kg x 15 reps
- 45kg x 10 reps
- 50kg(110lbs) x 6 reps
Machine Laterals:
- 15kg x 15 reps
- 20kg x 15 reps
- 25kg x 10 reps
- 30kg(66lbs) x 8 reps
Lying Leg Curls:
- 25kg x 20 reps
- 40kg x 20 reps
- 55kg x 10 reps
- 62kg (136lbs) x 6 reps
Seated Leg Curls:
- 45kg x 15 reps
- 65kg x 12 reps
- 85kg x 10 reps
- 105kg (231lbs) x 8 reps
Deadlift:
- 50kg x 15 reps
- 70kg x 10 reps
- 90kg x 8 reps
- 110kg (242lbs) x 6 reps
( it's been over a year)
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