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Chest & Delts
Incline Bench Preses:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 8 reps
4. 80kg x 7 reps
Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 10 reps
Flat Dumbbell Presses:
1. 30kg x 10 reps
2. 32,5kg x 10 reps
3. 35kg x 7 reps
4. 35kg x 6 reps
Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 10 reps
Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 15 reps
4. 15kg x 10 reps
Machine Laterale:
1. 25kg x 20 reps
2. 35kg x 20 reps
3. 45kg x 15 reps
4. 55kg x 10 reps
