shoulders
shoulder press machine
8reps@40kg eachside
8reps@65kg eachside
8reps@65kg eachside
8reps@40kg eachside
supersetted on the standing calf machine, that can be used a an overhead press. 8reps@45kg
repeated with the shoulder press machine twice.
this really blasted my shoulders and i struggled after this as they were pumped so much.

front raises db
2sets,8reps@15kg

side raises db
2sets, 8reps@15kg

seated dumbell press
8reps@25kg, 6reps@30kg

lever shrugs
8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@60kg eachside,
8reps@40kg eachside

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

seated calf raise
8reps@45kg
8reps@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
6reps@320kg
8reps@160kg

lever leg extension
8reps@30kg
8reps@60kg

lever lying leg curl
8reps@30kg
8reps@70kg