Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 10 reps
4. 45kg (99lbs) x 6 reps

Smith Machine Incline Presses:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg (154lbs) x 7 reps

Iso Lateral Bench Press (seared):
1. 47kg x 15 reps
2. 47kg x 15 reps
3. 57kg x 8 reps
4. 57kg  (125lbs) x 6 reps

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

Lying Crunches:
5 x 30 reps

Uphill Treadmill:
30 minutes
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