Chest, Abs & Triceps

Incline Bench Presses:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 14 reps
4. 70kg x 8 reps (154lbs)

LF Chest Press Machine:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 10 reps (153lbs)

Super Incline Iso-lateral  Chest Press:
1. 30kg x 15 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 50kg (110lbs) x 8 reps

Machine Flyes:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 85kg (187lbs) x 10  reps

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

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

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 27,5kg (60lbs) x 15 reps
4. 30kg (66lbs) x 10 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg (33lbs) x 10 reps
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