Chest & Abs

Flat Bench Press:
1. 40kg x 29 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 4 reps
5. 100kg x 3 reps
6. 100kg x 2 reps
7. 80kg x 8 reps
8. 80kg x 7 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps(154lbs)

Smith Machine (upper) Chest Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 7 reps
4. 70kg (154lbs) x 6 reps

Flat Bench Dumbbell Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg (55lbs) x 10 reps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg (104lbs) x 15 reps

MTS Chrunches:
1. 55kg x 25 reps
2. 65kg x 25 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
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