Shoulders and legs workout

Warmup 

5 mins rowing 

Lunge 10kg dumbbells 3 sets 10 reps

Lateral 5 kg  dumbbells  fly 3 sets 15 reps

Frontal raises 6kg  cable machine 3 sets 10 reps 8 reps 6 reps 

Calf raises 10 kg dumbbell  3 sets 10 reps

Tyre flips 3 sets 10 reps

Shoulder press 6kg dumbbells 3 sets 20 reps

Walking lunge 3 sets 10 meter 

3 sets 10 reps
1. Shoulder taps
2. Walking shoulder taps
3. Monkey crawl

Resistance machine 42kg 3 sets 8 reps

Cooldown 

Treadmill 5 min 

Stretch Body parts shoulders and legs