Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 8 reps
4. 40kg(88Lbs) x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 5 reps (176Lbs)

Flat Bench Press:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg (198Lbs) x 2 reps
4. 90kg x 2 reps
5. 80kg (176Lbs) x 5 reps

Iso-Lateral Super Incline Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 60kg (132Lbs) x 6 reps

LF Chest Press:
1. 45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 8 reps (143Lbs)

Cable Crunches:
1. 40kg x 30 reps
2. 45kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps(110Lbs)

MTS Crunches:
1. 65kg x 20 reps
2. 75kg x 20 reps
3. 85kg x 20 reps
4. 95kg x 15 reps
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