Chest & Abs

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

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 15 reps
4. 35kg (77lbs) x 7 reps

Incline Bench Press:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 70kg (154lbs) x 6 reps

Cable Motion Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 50kg (110lbs) x 10 reps
4. 50kg x 10 reps

Cable Crunches:
1. 41,25kg xv40 reps
2. 43,75kg x 30 reps
3. 46,25kg x 30 reps
4. 48,75kg (108lbs) x 20 reps

Hanging Reversed Crunches:
20, 20, 15 & 15 reps
'nough done!

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