Chest & Abs

Flat DumbbellbPresses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg (88Lbs) x 6 reps

Uncline Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 6 reps
4. 70kg (154Lbs) x 6 reps

Bodyweight Dipping:
12, 10, 8 & 8 reps

Landmine Press:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 32,5kg x 8 reps
4. 35kg (77Lbs) x 6 reps

Hanging Knee-ups:
20, 15, 15 & 12 reps

Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 20 reps
3. 46,25kg x 15 reps
4. 48,75kg (107Lbs) x 15 reps
#blog #bodybuilding #fitness