Chest, Shhoulders, Triceps, Abs & Cardio
Incline Bench Presses:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 8 reps
5. 80kg x 4 reps
6. 80kg x 5 reps
7. 80kg x 4 reps
8. 70kg x 10 reps
Decline Push ups (feet elevated at 60cm):
20, 15, 14 & 10 reps
Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 6 reps
4. 30kg x 6 reps
Flat Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 22,5kg x 8 reps
Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 17,5kg x 15 reps
3. 22,5kg x 7 reps
Iso Lateral Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 8 reps
Machine Hack Triceps Extensions:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 10 reps
Rope Triceps Extensions:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
Roman Chair Leg Raises:
15, 10, 10 & 10 reps
Hanging Knee-ups:
10, 10, 10 & 10 reps
LF Abdominal Crunches:
1. 45kg x 30 reps
2. 55kg x 30 reps
3. 65kg x 20 reps
Treadmill at 12% inclination:
25 minutes
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