Chest & Abs

Push ups:
50, 30, 20 & 20 reps

Cabke Motion Chest Presses:
1. 25kg x 20 reps
2. 30kg x 20 reps
3. 35kg x 15 reps
4. 42,5kg x 10 reps

Seated Iso Lateral Bench Press:
1. 33kg x 15 reps
2. 43kg x 12 reps
3. 53kg x 8 reps
4. 53kg x 6 reps

Flat Bench Press:
1. 50kg x 10 reps
2. 60kg x 8 reps
3. 70kg x 5 reps
4. 80kg x 2 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 9 reps
3. 50kg x 7 reps
4. 55kg x 6 reps

Hanging Reversed Crunches:
30, 25, 20, 20 reps

Cable Crunches:
1. 41,25kg x 30 reps
2. 43,75kg x 30 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps

Planking:
3 x 60 seconds

4 x 20 swconds vacuum pose
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