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squat 3 x 12 (22.5kgs) single leg calf raises 2 x 24 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k note: the squat and calf raises done on a two inch block. calf raises done without dumbbells 27th squat 4 x 12 (22.5kgs) single leg calf raises 1 x 24 standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extension 3 x 10 for each arm (3kg) barbell shrugs 3 x 10 (22.5k from the second half of this month the routine was changed from doing the seated military press to doing the standing military press |