Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 6 reps (88lbs)

Incline Dumbbell Presses:
1..20kg x 15 reps
2. 22,5kg x 14 reps
3. 25kg x 12 reps
4. 27,5kg x 10 reps
5. 30kg x 8 reps (66lbs)

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 10 reps
4. 70kg x 6 reps
5. 70kg x 4 reps (154lbs)

Seated Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 20 reps
4. 75kg x 15 reps
5. 85kg x 10 reps (187lbs)

Cable Crunches:
1.  41,25kg x 50 reps
2. 43,75kg x 40 reps
3. 46,25kg x 30 reps
4. 48,75kg (107lbs) x 25 reps
5. 48,75kg x 20 reps

MTS Crunches:
1. 45kg x 30 reps
2. 55kg x 25 reps
3. 65kg x 25 reps
4. 75kg x 20 reps
5. 85kg x 20 reps
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