Chest & Abs

Flat Dumbbell Press:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 8 reps
4. 40kg x 5 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 9 reps

Semi Incline Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps

Incline Bench Presses:
1. 40kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 9 reps
4. 65kg x 6 reps

Supersets Decline (feet at 75cm elevation) Push ups & Hanging (rings) Reversed Crunches:
1. 15 & 20 reps
2. 12 & 20 reps
3. 10 & 15 reps
4. 10 & 10 reps

Supersets Lying Leg Raises & Superman L/R:
4 x 15 & 10 reps

Lower Back Stretching:
10 minutes
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