sergeant, 1 month ago Dutch

Shoulders, Legs & Calfs

Overhead Barbell Press:

1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 18 reps
4. 50kg x 8 reps
5. 50kg (110lbs) x 6 reps

Iso-lateral Shoulder Press:

1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 80kg (176lbs) x 6 reps

Dumbbell Laterals:

1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg (38lbs) x 8 reps

ATX Lying Leg Curls:

1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 25kg (55lbs) x 8 reps

Seated Leg Curls:

1. 35kg x 15 reps
2. 65kg x 15 reps
3. 95kg (209lbs) x 8 reps
4. 105kg (231lbs) x 8 reps

Lying Leg Curls:

1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (x121lbs) x 6 reps

Back Squats:

1. 20kg x 15 reps
2. 50kg x 12 reps
3. 80kg x 10 reps
4. 110kg x 8 reps
5. 120kg (264lbs) x 6 reps

Leg Press:

1. 100kg x 20 reps
2. 200kg x 15 reps
3. 300kg x 12 reps
4. 400kg (881lbs) x 10 reps

Leg Extensions:

1. 32kg x 10 reps
2. 47kg x 10 reps
3. 62kg x 10 reps
4. 78kg (171lbs) x 10 reps

Bodyweight Standing Calf Raises:
300 reps
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