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Chest & Abs
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 10 reps
4. 45kg (100lbs) x 6 reps
Inclune Bench Press:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 3 reps
5. 70kg (154 lbs) x 7 reps
Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 27,5kg x 10 reps
4. 30kg x (66 lbs) x 8 reps
Iso-Lateral Super Incline Press:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 55kg (121.5 lbs) x 8 reps
4. 55kg x 8 reps
Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 25 reps
3. 45kg x 20 reps
4. 47,5kg (104 lbs) x 15 reps
MTS Crunches:
1. 55kg x 25 reps
2. 65kg x 20 reps
3. 75kg x 20 reps
4. 85kg (187 lbs) x 15 reps
