Abs, Chest & Triceps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps

MTS Crunches:
1. 65kg x 30 reps
2. 75kg x 25 reps
3. 85kg x 20 reps
4. 95kg x 15 reps

Flat Bench Presses:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 7 reps
4. 90kg x 5 reps

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

Flat Dumbbell Presses:
1. 25kg x 15 reps
2. 30kg x 9 reps
3. 35kg x 6 reps
4. 35kg x 5 reps

Flat Dumbbell Flyes:
1. 17,5kg x 10 reps
2. 20kg x 10 reps
3. 22,5kg x 10 reps
4. 25kg x 6 reps

LF Incline Chest Press:
1. 45kg x 15 reps
2. 55kg x 10 reps
3. 65kg x 8 reps
4. 65kg x 8 reps

Scull Crushers:
1. 25kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 30kg x 6 reps

Lower Back Stretching:
10 minutes
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