Chest & Abs

Incline Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 5 reps
6. 80kg x 5 reps
7. 70kg x 6 reps
8. 70kg x 6 reps
9. 60kg x 10 reps
10. 60kg x 10 reps

Flat Bench Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 5 reps
5. 70kg x 5 reps
6. 70kg x 5 reps
7. 60kg x 8 reps
8. 60kg x 8 reps
9. 60kg x 8 reps
10. 50kg x 12 reps (the last two were super slow)

Machine Flyes:
1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg x 10 reps

Lying Leg Raises:
25, 20, 20, 15, 15, 15, 15, 15, 12 & 12 reps

Roman Chair Knee-ups:
4 x 15 reps

Lying Crunches:
4 x 50 crunch3s

Standing (cable) Ab Squeezes:
50kg - 4 x 10 seconds
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