Chest, Abs & Biceps.

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 9 reps
4. 42,5kg x 5 reps

Incline Bench Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 5 rreps

Super Incline Iso Lateral Bench Press:
1. 30kg x 20 reps
2. 50kg x 15 reps
3. 70kg x 10 reps
4. 70kg x 8 reps

Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 12 reps
4. 22,5kg x 8 reps

Hanginng Reversed Crunhes:
30, 25, 20, 15 & 15 reps

Incline Seated Wide Dumbbell Curls:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 10kg x 10 reps

Preacher Curl Machine (stack):
1. 25kg x 15 reps
2. 25kg x 15 reps
3. 32kg x 10 reps
4. 40kg x 8 reps
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