Abs, Chest & Triceps

Hanging Reversed Crunches:
20, 20, 15 & 12 reps

Cable Crunches:
1. 40kg x 25 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 45kg x 10 reps

Incline Bench Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 79kg x 7 reps

Flat Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg x 8 reps
4. 30kg x 6 reps

LF (upper) Chest Press:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 55kg x 6 reps

Machine Flyes:
1. 45kg x 15 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 10 reps

Scull Crushers:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 32,5kg x 8 reps

Rope Triceps Extensions:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps

Lower Back Stretching:
10 minutes
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