sergeant, Dutch 
Shoulders, Hamstrings & Calfs
Overhead Dumbbell Press:
- 12,5kg x 30 reps
- 17,5kg x 20 reps
- 22,5kg x 12 reps
- 25kg (55lbs) x 8 reps
Overhead Barbell Press:
- 30kg x 20 reps
- 40kg x 14 reps
- 50kg (110lbs) x 10 reps
- 55kg (121lbs) x 6 reps
MTS Shoulder Press:
- 50kg x 20 reps
- 70kg x 15 reps
- 90kg (198lbs) x 8 reps
- 90kg x 6 reps
Machine Laterals:
- 15kg x 20 reps
- 25kg x 15 reps
- 35kg x 12 reps
- 45kg (99lbs) x 8 reps
Seated Leg Curls:
- 45kg x 25 reps
- 65kg x 20 reps
- 85kg x 10 reps
- 105kg (231lbs) x 8 reps
Lying Iso-lateral Leg Curls:
- 20kg x 12 reps
- 25kg x 10 reps
- 30kg x 6 reps
- 30kg (66lbs) x 6 reps
Bodyweight StandingvCalf Raises:
300 reps
#blog #bodybuilding #fitness
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