8th March

Shoulder Session


Shoulder press


1 set of 10 @ 15kg 
1 set of 8 @ 27.5kg


Lateral and Front Raises


1 set of 10 @ 7.5kg 
1 set of 8 @ 12.5kg 


Reverse Flys 


1 set of 10 @ 7.5kg 
1 set of 8 @ 12.5kg 

Hammer Strength Shoulder Press 


1 set of 10 @ 40kg 
1 set of 5 @ 80kg 


Hammer Strength Flys 


1 set of 10 @ 7.5kg 
1 set of 8 @ 15kg 


Cable Front and Lateral Raises 
2 sets of 6


Skullcrushers


1 set of 10 @ 12kg 
1 set of 6 @ 22.5kg 


Triceps Press

1 set of 10
1 set of 8 


Cable Crunch 


2 sets of 10


Cable Twist Crunch


2 sets of 10 


Woodchopper

2 sets of 10




Supplements

NO-xplode before session

Whey protein after session and before sleeping