Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 5 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 10 reps
5. 80kg (176lbs) x 5 reps

Smith Maxhine Bench Presses (upper chest):
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 5 reps

LF (upper) Chest Press:
1. 45kg x 20 reps
2. 65kg x 10 reps
3. 75kg (165lbs) x 10 reps
4. 85kg (187lbs) x 5 reps

LF Maxhine Flyes:
1. 55kg x 20 reps
2. 65kg x 18 reps
3. 75kg x 14 reps
4. 85kg (187lbs) x 8 reps

MTS Crunches:
1. 65kg x 30 reps
2. 75kg x 25 reps
3. 85kg x 20 reps
4. 95kg (209lbs) x 15 reps

Cable Crunches:
1. 42,5kg x 20 reps
2. 45kg x 18 reps
3. 47,5kg x 15 reps
4. 50kg (110lbs) x 12 reps

Hanging Knee-ups:
15, 15, 12 & 10 reps
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