Abs, Chest & Deltoids

Hanging Reversed Crunches:
20, 20, 15 & 10 crunches

Regular Crunches:
4x50 crunches

Planking:
4x60 seconds

Supersets Flat Dumbbell Presses & Laterals:
1. 20kg x 20 reps & 7,5kg x 15 reps
2. 25kg x 20 reps & 7,5kg x 15 reps
3. 30kg x 15 reps & 10kg x 10 reps
4. 35kg x 10 reps & 10kg x 10 reps
5. 40kg x 6 reps & 12,5kg x 8 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Supersets Dumbbell Flyes & Standing Overhead Dumbbell Presses:
1. 12,5kg x 15 reps & 12,5kg x 15 reps
2. 15kg x 10 reps & 15kg x 10 reps
3. 17,5kg x 10 reps & 17,5kg x 8 reps
4. 20kg x 10 reps & 20kg x 6 reps

Flat Bench Press:
1. 40kg x 20 reos
2. 50kg x 14 reps
3. 60kg x 8 reps
4. 60kg x 6 reps

Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 10 reps

Lower Back Stretches:
10 minutes
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