Incline Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
60kg x 8 reps
2
60kg x 8 reps
3
60kg x 8 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
32kg x 8 reps
2
32kg x 8 reps
3
32kg x 8 reps
Incline Lateral Raise
SETS
WEIGHT & REPS
1
9kg x 10 reps
2
9kg x 10 reps
3
9kg x 10 reps
Side Incline Rear Raise
SETS
WEIGHT & REPS
1
14kg x 8 reps
2
12kg x 8 reps
3
12kg x 8 reps
Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
60kg x 8 reps
2
60kg x 8 reps
3
60kg x 8 reps
Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
40kg x 7 reps
Best 1 Rep Max
2
40kg x 6 reps
3
36kg x 6 reps
4
34kg x 7 reps