Chest & Abs

Flat Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg (176lbs) x 8 reps
6. 90kg (198lbs) x 5 reps
7. 100kg (220lbs) x 3 reps

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

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

Seated Machine Flyes:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 12 reps
4. 95kg (209lbs) x 8 reps

MTS Crunches:
1. 65kg x 40 reps
2. 75kg x 30 reps
3. 85kg x 20 reps
4. 95kg (209lbs) x 20 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 45kg (99lbs) x 15 reps
4. 45kg x 15 reps
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