Chest & Abs

Incline Bench Press:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg x 8 reps
4. 80kg x 7 reps

Iso Lateral Super Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 8 reps

Machine Flyes:
1. 35kg x 20 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 65kg x 15 reps

Cable Crunches:
1. 42,5kg x 30 reps
2. 45kg x 20 reps
3. 47,5kg x 20 reps
4. 50kg x 15 reps

Hanging Reversed Crunches:
30, 15, 15 & 10 reps
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