Chest & Arms

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 40kg x 7 reps
5. 40kg x 6 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 65kg x 7 reps
4. 65kg x 6 reps

Peckdeck Flyes:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg x 10 reps

Machine Preacher Curls:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps

Triceps Extensions (push down):
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 10 reps

EZ-bar Spider Curls:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 8 reps

Scull Crushers:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 6 reps
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