Dumbbell Presses:
1. 20kgbx 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 5 reps

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 10 reps

Smith Machine Chest Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 6 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg (132lbs) x 8 reps
3. 60kg x 8 reps
4. 60kg x 7 reps

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

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

Vacuum Pose:
4 x 20 seconds

Uphill Treadmill:
20 minutes
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