Chest & Abs

Flat Dumbbell Presses:
1. 20kg x 40 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 42,5kg x 6 reps

Incline Bench Press:
1. 50kg x 12 reps
2. 55kg x 10 reps
3. 60kg x 10 reps
4. 65kg x 8 reps

Flat Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 6 reps
4. 80kg x 4 reps

Semi Incline Dumbbell Flyes:
1. 12,5kg x 20 reps
2. 15kg x 15 reps
3. 17,5kg x 12 reps
4. 20kg x 8 reps

Hanging Reversed Crunches:
30, 25, 20 & 15 reps

Cable Crunches:
1. 43,75kg x 30 reps
2. 46,25kg x 20 reps
3. 48,25kg x 15 reps
4. 48,25kg x 12 reps

4x20 seconds Vacuum Pose
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