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Chest, Triceps & Abs
lat Dumbbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg x 5 reps
Incline Dumbbell Press:
1. 25kg x 12 reps
2. 27,5kg x 10 reps
3. 30kg x 9 reps
4. 32,5kg x 6 reps
Incline Dumbbell Flyes:
1. 15kg x 12 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
Flat Dumbbell Flyes:
1. 12,5kg x 12 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg x 8 reps
Flat Dumbbell Hammer Presses:
1. 7,5kg x 30 reps
2. 10kg x 19 reps (couldn't do 20)
3. 12,5kg x 10 reps
Scull Crushers:
1. 20kg x 20 reps
2. 30kg x 12 reps
3. 35kg x 8 reps
Abdominal Crunch (machine):
1. 45kg x 30 reps
2. 55kg x 20 reps
3. 65kg x 15 reps
MTS Abdominal Crunch:
1. 85kg x 15 reps
2. 95kg x 15 reps
3. 105kg x 15 reps
Hanging Reversed Crunches:
15, 15 & 12 reps
