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Chest, Triceps & Biceps.

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 46kg x 4 reps

Incline Dumbbell Presses:
1. 22kg x 15 reps
2. 24kg x 14 reps
3. 26kg x 12 reps
4. 28kg x 10 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 60kg x 12 reps

Technogym Chest Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 12 reps
4. 60kg x 12 reps

Triceps Extensions (wide grip)::
1. 21,25kg x 30 reps
2. 25kg x 20 reps
3. 28,75kg x 15 reps
4. 32,5kg x 10 reps

Triceps Extensions (narrow grip):
1. 25kg x 20 reps
2. 28,75kg x 15 reps
3. 32,5kg x 10 reps
4. 32,5kg x 10 reps

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps

Hammer Curls:
1. 10kg x 20 reps
2. 12kg x 15 reps
3. 14kg x 10 reps
4. 16kg x 8 reps

Machine Preacher Curls:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps
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