Chest, Shoulders & Abs

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 42,5kg x 6 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 14 reps
3. 25kg x 9 reps
4. 25kg x 8 reps

Super Incline Dumbbell Presses:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Overhead Dumbbell Presses:
1. 12,5kg x 20 reps
2. 15kg x 14 reps
3. 17,5kg x 10 reps
4. 20kg x 6 reps

Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 12,5kg x 8 reps
4. 12,5kg x 8 reps

Supersets Machine Overhead Presses & Hanging Leg Raises:
1. 30kg x 10 & 15 reps
2. 30kg x 10 & 15 reps
3. 35kg x 10 & 10 reps
4. 35kg x 10 & 10 reps

LF Crunches:
1. 45kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 55kg x 15 reps

Lower Back Stretches:
10 minutes
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