Chest, Abs & Cardio

Incline Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 15 reps
3. 30kg (66lbs) x 10 reps
4. 35kg (77lbs) x 7 reps

Flat Dumbbell Presses:
1. 40kg (88lbs) x 8 reps
2. 45kg (99lbs) x 4 reps
3. 42,5kg (93lbs) x 5 reps
4. 40kg (88lbs) x 6 reps

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

Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 7 reps

Hanging Reversed Crunches:
20, 15, 15 & 10 reps

Cable Crunches:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 42,5kg (93lbs) x 10 reps
4. 45kg (99lbs) x 10 reps

Uphill Cardio:
30 minutes
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