And that makes 6.

Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 45kg (99lbs) x 6 reps

InclinebBench Press:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg (176lbs) x 6 reps
4. 80kg x 5 reps

Smith Machine Incline Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 7 reps

Super Incline Iso-lateral Chest Press:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kh (110lbs) x 8 reps

MachinebFlyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 12 reps
5. 85kg (187lbs) x 8 reps

Planking:
1. 90 seconds
2. 60 seconds
3. 60 seconds
4. 60 seconds

Vacuum Pose:
4 x 20 seconds

MTS Crunches:
1. 45kg x 50 reps
2. 55kg x 40 reps
3. 65kg x 30 reps
4. 75kg (x165lbs) 20 reps
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