shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@60kg eachside

hang clean and press
8reps@ 20kg
8reps@ 40kg
then supersetted with smith machine overhead shoulder press 8reps@30kg
rested then repeated superset

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

legs
standing calf raise
8reps@90kg
8reps@170kg total

seated calf raise
8reps@45kg
8reps@80kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg

lever leg extension
1 warm up set 12reps@30kg
main set 10reps@60kg

lever lying leg curl
1 warm up set 12reps@30kg
main set 8reps@65kg

then home for a protein shake