Chest, Triceps & Cardio

Smith Machine Incline Presses:
1. 30kg x 30 reps
2. 40kg x 25 reps
3. 50kg x 20 reps
4. 60kg x 15 reps
5. 70kg x 10 reps

Imcline Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 8 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 8 reps
4. 60kg x 6 reps

Decline Push ups (feet at 60cm elevation):
15, 12, 10 & 10 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 12 reps
3. 35kg x 6 reps

Cable Kick backs R/L:
1. 1,25kg x 20 reps
2. 3,75kg x 15 reps
3. 6,25kg x 10 reps

Treadmill at 12% inclination:
25 minutes
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