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[AlexRyan1]

14-4-15 Shoulders

DB Shoulder Press
10kgx15
14kgx12
20kgx8
22kgx6
20kgx8


Lateral Raises
8kgx15
8kgx15
8kgx15


Rear delt flyes
8kgx10
6kgx12
6kgx12

Cable laterals/Kettlebell laterals SS
3x15 5kg/4kg

Rear delt cable fly
7.5kg 3x15


Gonna add more pressing next time

[AlexRyan1]

Routine


Chest and tris
Flat bench 3-4x6
Incline Plate loaded 3-4x8-10
Cable Fly2setsx12/2x12 incline
Pec Dec 3x15-20
Skullcrushers 4x6-8
Pushdows 3x10-12
Kickbacks 3x15-20


Back and bis
DB Row 3-4x6-8
Lat pulldowns 3x8-10
Cable row 3x8-10
1arm pulldowns 3x10-12
Machine row 2x15
Seated curls 3x10
BB Curls 3x10
Cable curls 2x15

Shoulders
DB Press 3-4x6-8
Machine press 3x10
Lateral raise 3x12-15
Cable raises 3x12-15
Rear delt flys 3x15 SS reverse pec dec
Shrugs 4x15-20

Legs
Squat 3x6
Leg press 3x10
Hack squat 3x10
Leg curls 5x10-15
calf raises 5x10-15
Ab crunches 5x10-15


volume son