Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg (88lbs) x 10 reps
4. 50kg (110lbs) x 4 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps

Flat Bench Press:
1. 60kg x 15 reps
2. 70kg x 8 reps
3. 80kg (176lbs) x 4 reps
4. 80kg x 3 reps
5. 90kg (198lbs) x 2 reps

Iso-lateral Super Incline Press:
1. 40kg x 20 reps
2. 50kg x  12 reps
3. 60kg (132lbs) x 8 reps
4. 60kg x 6 reps

Cable Crunches:
1. 42,5kg x 40 reps
2. 45kg x 25 reps
3. 47,5kg (104lbs) x 20 reps
4. 50kg (110lbs) x 10 reps

MTS Crunches:
1. 75kg x 20 reps
2. 85kg x 20 reps
3. 95kg x 15 reps
4. 105kg (231lbs) x 10 reps
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