Chest, Shoulders & Cardio.
Incline Bench Presses:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 8 reps
4. 80kg x 6 reps
Flat Bench Presses:
1. 60kg x 15 reps
2. 80kg x 7 reps
3. 80kg x 5 reps
4. 80kg x 5 reps
Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps
Flat Dumbbell Presses:
1. 27,5kg x 10 reps
2. 30kg x 8 reps
3. 32,5kg x 6 reps
4. 32,5kg x 6 reps
Semi Incline Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 6 reps
Overhead Barbell Presses:
1. 30kg x 10 reps
2. 32,5kg x 12 reps
3. 40kg x 8 reps
4. 42,5kg x 7 reps
MTS Shoulder Press:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 18 reps
3. 35kg x 15 reps
4. 45kg x 10 reps
Treadmill at 12% inclination:
25 minutes
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