shoulders+ arms:
standing millitary press
40kgx10
50kgx8
60kgx6
60kgx6
side laterals
7kgx15
7kgx15
10kgx10
12kgx10
front raisers dumbells
10kgx10
10kgx10
12kgx8
12kgx8
Traps (dumbells)
25kgx30 reps (3sets)
Rear delts flys
25kgx10
30kgx10
32kgx8
40kgx8
Biceps
hammer curls
10kgx20
12kg x15
15kgx10
tricep dips
5 sets x10 reps
bodyweight
Skullcrushers
20kgx15
25kgx12
25kgx12
30kgx10
32kgx8
Rope pulldowns
25kgx15
30kgx15
50kgx10
60kgx6
Bicep curls
ez bar
5 sets x 10 reps
15kg each side
(burner)
Skipping rope
15 mins
After workout
shoulders were on fire
standing millitary press
40kgx10
50kgx8
60kgx6
60kgx6
side laterals
7kgx15
7kgx15
10kgx10
12kgx10
front raisers dumbells
10kgx10
10kgx10
12kgx8
12kgx8
Traps (dumbells)
25kgx30 reps (3sets)
Rear delts flys
25kgx10
30kgx10
32kgx8
40kgx8
Biceps
hammer curls
10kgx20
12kg x15
15kgx10
tricep dips
5 sets x10 reps
bodyweight
Skullcrushers
20kgx15
25kgx12
25kgx12
30kgx10
32kgx8
Rope pulldowns
25kgx15
30kgx15
50kgx10
60kgx6
Bicep curls
ez bar
5 sets x 10 reps
15kg each side
(burner)
Skipping rope
15 mins
After workout
shoulders were on fire