Shoulder bi calves
Tuesday, Apr 15, 2025 at 7:37am

Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)
Set 1: 12 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

Lateral Raise (Cable)

Shoulder Press (Machine Plates)
Set 1: 25 kg x 12 [Warm-up]
Set 2: 30 kg x 10
Set 3: 35 kg x 8
Set 4: 37.5 kg x 7

Arnold Press (Dumbbell)
Set 1: 18 kg x 12 [Warm-up]
Set 2: 22 kg x 10
Set 3: 24 kg x 10
Set 4: 26 kg x 7

Face Pull
Set 1: 19.3 kg x 12
Set 2: 21.6 kg x 12
Set 3: 32 kg x 9

Upright Row (Barbell)
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 45 kg x 7

Shrug (Dumbbell)

Front Raise (Dumbbell)

Rear Delt Reverse Fly (Machine)

Triceps Extension (Cable)

Front Raise (Cable)

Single Arm Lateral Raise (Cable)

Seated Shoulder Press (Machine)

Bench Press - Close Grip (Barbell)

Triceps Rope Pushdown

Triceps Dip (Weighted)
Set 1: 0 kg x 10
Set 2: 10 kg x 10
Set 3: 15 kg x 10

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