Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 4 reps

Incline Bench Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 7 reps
5. 75kg x 4 reps

Iso Lateral Super Incline Presses:
1. 25kg x 20 reps
2. 45kg x 15 reps
3. 65kg x 8 reps
4. 65kg x 8 reps

Machine Flyes:
1. 45kg x 20 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Lying Crunches:
4 x 100 reps

Hanging Reversed Crunches:
4 x 20 reps

Treadmill at 10% inclination:
25 minutes
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