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Abs, Shoulders, Biceps & Cardio
Incline Lying Leg/Hip lifts:
15, 15, 10 & 110 reps
Hanging (rings) Reversed Crunches
20, 20, 15 & 15 reps
Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 30 reps
3. 20kg x 15 reps
4. 25kg x 6 reps
Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps
Machine Hack Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Single arm Laterals L/R:
1.;7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg x 10 reps
Straight Bar Spider Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
Dumbbell Curls:
1. 10kg x 10 reps
2. 12,5kg x 10 reps
3. 15kg x 8 reps
4. 17,5kg x 6 reps
Treadmill at 10% inclination:
20 minutes
