Chest, Triceps, Abs & Cardio

Flat Dumbbell Flyes:
1. 10kg x 20 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 10 reps

Incline Bench Presses:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Flat Dumbbell Presses:
1. 25kg x 10 reps
2. 30kg x 10 reps
3. 35kg x 8 reps
4. 35kg x 6 reps

Peckdeck Flyes:
1. 32kg x 25 reps
2. 47kg x 20 reps
3. 55kg x 15 reps
4. 62kg x 12 reps

Triceps Extensions (push down):
1. 30kg x 15 reps
2. 35kg x 12 reps
3. 40kg x 8 reps
4. 40kg x 6 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 15kg x 15 reps
3. 20kg x 10 reps

Incline Leg/Hip Lift:
15, 15, 10 & 10 reps

Hanging (rings) Reversed Crunches:
15, 15, 15 & 15 reps

Cable Crunches:
42,5kg x 20, 15 & 15 reps

Treadmill at various inclinations between 7,5-15%:
25 minutes
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