Training Legs(hamstring and glutes) and Shoulders

Exercises for Shoulders:
•Seated shoulder press=4 sets×(15,12,10,8) reps.
•Dumbbell lateral raises=4 sets×(15,12,10,8) reps.
•Dumbbell bent over fly=4 sets×(15,12,10,8) reps
•Dumbbell shrugs 3 sets×20 reps(10 with a pause at the top then 10 with no pause)

Legs(hamstring and glutes):
•Seated leg curls 3 sets×(15,12,10) reps
•Lying hamstring curls 3 sets×(15,12,10) reps
•Deadlift 3 sets×(15,12,10) reps
•Leg press 3 sets×(15,12,10) reps
•Seated adductor machine 4 sets×(15,12,10,7) reps
•Calf raises 3 sets×(15,12,10) reps

Видео Training Legs(hamstring and glutes) and Shoulders канала Kamanga Yongama