Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 45kg (99lbs) x 3 reps (not my strongest day)
5. 45kg x 3 reps
6. 45kg x 3 reps
7. 40kg x 6 reps
8. 40kg x 6 reps
9. 35kg x 8 reps
10. 35kg x 7 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 8 reps
3. 65kg (143lbs) x 8 reps
4. 65kg x 6 reps

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

MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg (187lbs) x 15 reps

DRAX Crunches:
1. 20kg x 20 reps
2. 25kg x 20 reps
3. 40kg x 20 reps
4. 55kg (121lbs) x 15 reps

Uphill Cardio:
35 minutes
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