Shoulders
9th March
Standing Ab crunch
80 * 10, 10, 10
45 Deg Hyper
BW * 10, 10, 10
Standing Calf press
200 * 10, 10
Seated Calf press
50 * 20, 20
Mil press
Bar * 8
95 * 3
115 * 3
135 * 3
145 * 3
155 * 3
165 * 3
160 * 3
155 * 3
140 * 8, 8, 8
Lateral raises
40 * 15, 15, 15
Rear laterals
160 * 12, 12, 12, 12
Decline close grip bench
205 * 6, 6, 6
Seated french press (unilateral)
35 * 10, 10, 10
Cross body extension (unilateral)
30 * 10, 10, 10
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