Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 26kg x 20 reps
3. 32kg x 15 reps
4. 38kg x 8 reps
5. 42kg x 5 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22kg x 14 reps
3. 24kg x 10 reps
4. 26kg x 10 reps

Technogym Chest Press:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 65x 6 reps

Technogym Peckdeck:
1. 30kg x 12 reps
2. 35kg x 10 reps
3. 40kg x 8 reps
4. 45kg x 8 reps

Hammerstrength Crunches:
1. 10kg x 30 reps
2. 15kg x 25 reps
3. 20kg x 20 reps
4. 25kg x 20 reps

LF Abdominal Machine:
1. 57,5kg x 25 reps
2. 65kg x 20 reps
3. 72,5kg x 20 reps
4. 80kg x 15 reps

Situps:
2 x 20 reps
2 x 15 reps

Treadmill at 10% inclanation:
25 minutes
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