Chest & Abs

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

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Flat Bench Presses:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 6 reps
4. 90kg (198lbs) x 4 reps

Smith Machine Incline Presses:
1. 30kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg (132lbs) x 10 reps
5. 70kg (154lbs) x 6 reps

Iso-lateral Super Incline Presses:
1. 50kg x 15 reps
2. 55kg x 12 reps
3. 60kg x 8 reps
4. 65kg (143lbs) x 6 reps

Flat Dumbbell Flyes:
1. 10kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 12 reps
4. 22,5kg (49lbs) x 8 reps

Hanging Reversed Crunches:
20, 20, 15 & 15 reps

Cable Crunches:
1. 40kg x 30 reps
2. 42,5kg x 25 reps
3. 45kg x 20 reps
4. 47,5kg (104lbs) x 20 reps
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