Chest, Shoulders & Abs
Incline Bench Press:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 7 reps
Iso-lateral Super Incline Bench Press:
1. 40kg x 20 reps
2. 60kg x 9 reps
3. 70kg x 6 reps
4. 70kg x 6 reps
LF Chest Press (stack):
1. 45kg x 20 reps
2. 55kg x 15 reps
3. 65kg x 10 reps
4. 65kg x 8 reps
Seated MachinebFlyes:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 18 reps
4. 95kg x 10 reps
Machine Laterals:
1. 15kg x 20 reps
2. 25kg x 20 reps
3. 35kg x 15 reps
4. 45kg x 10 reps
MTS Shoulder Press:
1..60kg x 20 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 80kg x 6 reps
Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 10kg x 15 reps
3. 12,5kg x 15 reps
4. 15kg x 10 reps
Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 10 reps
Roman Chair Reversed Crunches:
15, 15, 10 & 10 reps
Lower Back Steretches:
10 minutes
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