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Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 7 reps
4. 40kg(88Lbs) x 6 reps
5. 40kg x 5 reps
Incline Dumbbell Presses:
1. 25kg x 10 reps
2. 25kg x 10 reps
3. 27,5kg x 10 reps
4. 30kg(66Lbs) x 8 reps
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps (154Lbs)
4. 70kg x 6 reps
Bodyweight Dips:
10, 10, 6 & 6 reps
Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 15 reps
4. 75kg(165Lbs) x 10 reps
Combined Leg/Hip lift & Crunches:
4 x15/30 reps
Hanging Knee-ups (reversed crunches):
20, 20, 15 & 15 reps
