Chest & Abs

Semi Incline Dumbbell Presses:
1. 15kg x 30 reps
2. 25kg x 20 reps
3. 35kg x 12 reps
4. 40kg x 8 reps
5. 42,5kg x 5 reps

Flat Bench Presses:
1. 60kg x 10 reps
2. 70kg x 10 reps
3. 80kg x 6 reps
4. 80kg x 5 reps

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

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

Roman Chair Reversed. Crunches:
100 reps

Cable Crunches:
43,75kg x 100 reps

Lyung Crunches:
130 reps
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