Sunday Vibes
Abs & Chest
Cable Crunches:
1. 41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg (107lbs) x 20 reps
Plus 4x10 static crunches
MTS Crunch:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 25 reps
4. 85kg (187lbs) x 20 reps
Plus 4x10 static crunches
Inclune Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps
5. 80kg (176lbs) x 6 reps
6. 85kg (187lbs) x 4 reps
7. 90kg (198lbs) x 2 reps
Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 40kg (88lbs) x 6 reps
4. 40kg x 6 reps
Iso-lateral Bench Press:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 8 reps
4. 65kg (143lbs) x 6 reps
Machine Flyes:
1. 45kg x 20 reps
2. 65kg x 15 reps
3. 85kg (187lbs) x 10 reps
4. 95kg (209lbs) x8 reps
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