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Old 02-21-2012, 09:21 PM
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21-02-12

Barbbell Press
30reps - 20kg
12reps - 40kg
5reps - 60kg

Lateral Raises
50reps - 10kg
50reps - 10kg
10reps - 20kg
10 reps - 30kg

Rear Raises
10reps - 30kg
10reps - 70kg
4reps - 110kg

Seated Press
10reps - 20kg
10reps - 50kg
10reps - 80kg
10reps - 90kg

Seated Lateral Raises
30reps - 10kg
10reps - 20kg
10reps - 30kg
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