Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 6 reps
5. 47,5kg (104lbs) x 3 reps

Smith Machine Chest Presses:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg (176lbs) x 7 reps
4. 80kg x 5 reps

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

Incline Dumbbell Flyes:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 12 reps
4. 17,5kg (38lbs) x 10 reps

MTS Crunches:
1. 45kg x 40 reps
2. 65kg x 30 reps
3. 85kg (187lbs) x 25 reps
4. 105kg (231lbs) x 20 reps
5. 125kg (275lbs) x 15 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 50kg (110lbs) x 15 reps
4. 50kg x 15 reps
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