Abs, Chest & Deltoids

Hanging (rings) Reversed Crunches:
30, 20, 15 & 10 reps

MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 20 reps
3. 75kg x 15 reps
4. 85kg x 12 reps

Iso-Lateral Bench Press (seated):
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg x 6 reps

LF Chest Press:
1. 35kg x 20 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 6 reps

Flat Dumbbell Presses:
1. 20kg x 10 reps
2. 25kg x 10 reps
3. 30kg x 7 reps
4. 32,5kg x 6 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 65kg x 6 reps

Dumbbell Laterals:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps

LF Shoulder Press:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 6 reps
4. 45kg x 6 reps

Lower Back Stretching:
10 minutes
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