Chest, Shoulders & Triceps.

Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 80kg x 7 reps

Flat Dumbbell Press:
1. 25kg x 15 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 40kg x 6 reps

Incline Dumbbell Press:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg x 8 reps

Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Overhead Dumbbell Press:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 10 reps
4. 20kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps

Machine Hack Overhead Presses:
1. 40kg x 10 reps
2. 40kg x 10 reps
3. 50kg x 8 reps
4. 55kg x 6 reps

Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 6 reps

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