Chest, Abs & Cardio

Incline Bench Press:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 5 reps

Flat Bench Press:
1. 60kg x 10 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 4 reps
4. 80kg x 3 reps

Incline Dumbbell Press:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 8 reps
4. 32,5kg (71lbs) x 5 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

Hanging Reversed Crunches:
20, 15, 10 & 10 reps (10 seconds rest in between)

Weighted(plate) Crunches:
1. 10kg x 30 reps
2. 15kg (33lbs) x 20 reps
3. 15kg x 20 reps
4. 15kg x 20 reps

Uphill Cardio:
30 minutes
#blog #bodybuilding #fitness