Chest & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 42,5kg (93lbs) x 6 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps

Flat Bench Press:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg x 4 reps
4. 90kg (198lbs) x 2 reps
5. 70kg x 8 reps

Super Incline Iso-lateral Chest Press:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps

Iso-lateral Bench Press:
1. 35kg x 15 reps
2. 45kg x 10 reps
3. 55kg (121lbs) x 8 reps
4. 55kg x 6 reps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg (165lbs) x 8 reps

Triceps Extensions:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 6 reps

Rope Triceps Extensions:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg (38lbs) x 8 reps
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