Chest, Abs & Cardio

Incline Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x12 reps
4. 70kg (154lbs) x 8 reps

Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 6 reps

Incline Dumbbell Press:
1. 15kg x 15 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 12 reps
4. 30kg (66lbs) x 6 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 14 reps
3. 20kg x 9 reps
4m 22,5kg (49lbs) x 8 reps

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

Cable Crunches:
1. 41,25kg x 20 reps
2. 43,75kg x 20 reps
3. 46,25kg (101lbs) x 15 reps
4. 46,25kg x 15 reps

Uphill Cardio:
30 minutes
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