Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg(88lbs) x 10 reps
4. 45kg(99lbs) x 6 reps

Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 10 reps
3. 80kg(176lbs) x 6 reps
4. 80kg x 6 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg(154lbs) x 6 reps
4. 70kg x 5 reps

Super Incline Iso-Lateral Bench Press:
1. 40kg x 20 reps
2. 60kg x 10 reps
3. 70kg(154lbs) x 8 reps
4. 70kg x 8 reps

Cable Crossover:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg(55lbs) x 15 reps

Cable Crunches:
1. 42,5kg x 40 reps
2. 50kg x 25 reps
3. 57,5kg(126lbs) x 15 reps
4. 57,5kg x 15 reps

MTS Abdominal Crunch:
1. 65kg x 25 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4.. 95kg(209kbs) x 15 reps

Roman Chair Knee-ups:
4x15 reps
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