Chest, Triceps, Abs & Cardio.

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 8 reps

Incline Bench Press:
1. 50kg x 10 reps
2. 50kg x 10 reps
3. 70kg x 6 reps
4. 70kg x 6 reps
5. 70kg x 6 reps

Seated Cable Motion Presses:
1. 25kg x 30 reps
2. 30kg x 20 reps
3. 35kg x 20 reps
4. 42,5kg x 15 reps
5. 50kg x 10 reps

Machine Hack Triceps Extensions:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 10 reps

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps

Cable Crunches:
1. 45kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg x 20 reps
4. 47,5kg x 15 reps

Roman Chair Knee-ups:
4 x 15 reps

Treadmill inclination at 15%:
25 minutes
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