Chest, Triceps & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 5 reps

Flat Bench Presses:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 5 reps

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

LF Chest Press:
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 75kg x 6 reps

Triceps Extensions:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 12 reps
4. 35kg x 8 reps

Rope Triceps Extensions:
1. 12,5kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps

Treadmill at 10% inclination:
25 minutes
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