Chest & Abs

Flat Bench Press:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 80kg x 12 reps
4. 100kg x 4 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 75kg x 5 reps
5. 80kg x 3 reps

Semi Incline Dumbbell Press:
1. 25kg x 15 reps
2. 30kg x 8 reps
3. 35kg x 5 reps
4. 35kg x 5 reps

Flat Dumbbell Flyes:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 6 reps

Incline Reversed Crunches:
15, 15, 15 & 10

Hanging Knee-ups:
10, 10, 10 & 10 reps
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