Chest & Triceps

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 12 reps
4. 45kg x 8 reps

Incline Dumbbell Presses:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 15 reps
4. 27,5kg x 10 reps

Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 4 reps
4. 70kg x 6 reps

Machine Flyes:
1. 30kg x 15 reps
2. 35kg x 15 reps
3. 42,5kg x 8 reps
4. 42,5kg x 7 reps

Scull Crushers:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 25kgbx 15 reps
4. 25kg x 10 reps

Cable Triceps Extensions:
1. 10 kg x 25 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps
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