Chest & Delts

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps

Iso-lateral Super Incline Press:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps

LF (incline) Chest Press:
1. 45kg x 20 reps
2. 55kg x 12 reps
3. 65kg x 8 reps
4. 75kg x 6 reps

LF Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Cable Motion Overhead Presses:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 6 reps + dropset

LF Shoulder Press:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 6 reps

MTS Shoulder Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 40kg x 8 reps
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