Shoulder bi calves
Monday, Apr 07, 2025 at 7:45am

Lateral Raise (Dumbbell)
Set 1: 10 kg x 12 [Warm-up]
Set 2: 14 kg x 12
Set 3: 16 kg x 12
Set 4: 18 kg x 10
Set 5: 20 kg x 10

Shoulder Press (Machine Plates)
Set 1: 10 kg x 12 [Warm-up]
Set 2: 30 kg x 12
Set 3: 35 kg x 8
Set 4: 36.25 kg x 6

Arnold Press (Dumbbell)
Set 1: 12 kg x 12 [Warm-up]
Set 2: 20 kg x 10
Set 3: 22 kg x 9
Set 4: 24 kg x 8

Face Pull
Set 1: 10 kg x 12 [Warm-up]
Set 2: 14.7 kg x 12
Set 3: 21.6 kg x 12
Set 4: 26 kg x 12

Triceps Extension (Cable)
Set 1: 14 kg x 12
Set 2: 19 kg x 12
Set 3: 23 kg x 12

Bench Press - Close Grip (Barbell)
Set 1: 30 kg x 12 [Warm-up]
Set 2: 50 kg x 9
Set 3: 50 kg x 7

Triceps Rope Pushdown
Set 1: 36 kg x 12
Set 2: 41 kg x 10
Set 3: 45 kg x 6

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