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Old 02-08-2012, 08:54 AM
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Barbbell Press
12reps - 20kg
12reps - 40kg
4reps - 60kg

Lateral Raises
50reps - 10kg
50reps - 10kg
10reps - 20kg
4reps - 50kg

Rear Raises
10reps - 30kg
10reps - 50kg
4reps - 60kg
Seated Press
10reps - 20kg
10reps - 50kg
10reps - 80kg
4reps - 90kg

Seated Lateral Raises
10reps - 10kg
10reps - 20kg

Shrugs
10reps - 30kg
15reps - 120kg
15reps - 120kg
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