Chest, Abs & Cardio

Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 30kg x 15 reps
3. 40kg (88lbs) x 9 reps
4. 45kg (99lbs) x 4 reps

Incline Dumbbell Presses:
1. 30kg x 10 reps
2. 32,5kg x 9 reps
3. 35kg (77lbs) x 7 reps
4. 37,5kg (82lbs) x 5 reps

Incline Dumbbell Flyes:
1. 12,5kg x 15 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg (44lbs) x 8 reps

Super Incline Dumbbell Presses:
1. 20kg x 10 reps
2. 25kg x 8 reps
3. 27,5kg (60lbs) x 7 reps

Flat Bench Presses:
60kg (132lbs) x 20 reps

Lying Leg Raises:
25, 20, 20 & 15 reps

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

Uphill Cardio:
30 minutes
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