Chest & Abs

Flat Dumbbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 7 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
5. 80kg (176lbs) x 4 reps

Flat Bench Press:
1. 60kg x 12 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 6 reps
4m 70kg x 6 reps

Push ups ( feet at 50cm inclination):
15, 15, 12 & 12 reps

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 60 seconds

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