Some days actions speak louder than words

Shoulders and Legs

Shoulder Press

20kg x15, 30kg x10, 40kg 5, 30kg x8

Shoulders Superset I

Side Raises/ Front Raises/ Leg raises
16kg x15, 16kg x15, x12
Side Raises/ Front Raises/ Leg raises
16kg x15, 16kg x15, x12
Side Raises/ Front Raises/ Leg raises
18kg x10, 18kg x10, x12
Side Raises/ Front Raises/ Leg raises
18kg x10, 18kg x10, x12

Shoulders Superset II

Reardelts on Cable/ Reardelts with Dumbbells
10kg x15, 10kg x10
Reardelts on Cable/ Reardelts with Dumbbells
10kg x15, 10kg x10
Reardelts on Cable/ Reardelts with Dumbbells
10kg x15, 10kg x10
Reardelts on Cable/ Reardelts with Dumbbells
5kg x15, 10kg x10

Legs Superset I

Leg Press/ Body Weight Lunges
50kg x 15 , x20
Leg Press/ Body Weight Lunges
90kg x 15 , x20
Leg Press/ Body Weight Lunges
110kg x 12, x20
Leg Press/ Body Weight Lunges
110kg x 12, x20

Legs Superset I

Leg Extension/ Jumping Squats
30kg x15, x15
Leg Extension/ Jumping Squats
30kg x15, x15
Leg Extension/ Jumping Squats
30kg x15, x15

Ab Superset I

Plank/ Leg Raises
30secs/ x12
Plank/ Leg Raises
30secs/ x12
Plank/ Leg Raises
30secs/ x12