Chest, Triceps, Abs & Cardio.

Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 7 reps
4. 80kg x 6 reps
5. 80kg x 6 reps

Supersets Incline Dumbbell Flyes/Presses
1. 15kg x 10 & 10 reps
2. 17,5kg x 10 & 10 reps
3. 120kg x 10 & 8 reps
4. 22,5kg x 8 & 6 reps

Decline Pushups (feet at 60cm elevation):
20, 15, 12 & 10 reps

Scull Crushers:
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 6 reps

Machine Hack Triceps Ectensions:
1. 20kg x 20 reps
2. 40kg x 15 reps
3. 50kg x 10 reps

MTS Crunches:
1. 55kg x 30 reps
2. 65kg x 30 reps
3. 75kg x 20 reps
4. 85kg x 20 reps
5. 95kg x 20 reps
6. 105kg x 15 reps
7. 115kg x 15 reps
8. 125kg x 10 reps

Treadmill at 12% inclination:
25 minutes
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