Chest, Triceps & Abs.

Flat Dumbbell Presses:
1. 20kg x 25 reps
2. 30kg x 15 reps
3. 40kg x 10 reps
4. 42,5kg x 5 reps

Semi Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 27,5kg x 10 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg x 5 reps

Flat Bench Presses:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 4 reps
4. 70kg x 4 reps

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 27,kg x 10 reps
4. 30kg x 10 reps

Rope Triceps Extensions:
1. 10kg x 15 slow repetitions, hard squeezes
2.. 10kg x 15 slow repetitiins, hard squeezes
3. 15kg x 10 reps
4. 15kg x 10 reps

Hanging Knee ups (short squeezes):
20, 20, 15, 15, 15, 15, 12, 10, 10 & 10 reps

4x10 seconds Vacuum Pose.
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