HIIT
SETS
TIME
1
35min 58s
Bench Press (Barbell)
SETS
WEIGHT & REPS
1
35kg x 20 reps
2
35kg x 18 reps
3
45kg x 16 reps
4
55kg x 14 reps
5
65kg x 12 reps
6
75kg x 10 reps
7
85kg x 8 reps
8
95kg x 7 reps
Best Weight
Best 1 Rep Max
Chest Dip
SETS
REPS
1
10 reps
2
10 reps
3
10 reps
4
10 reps
5
10 reps
Single Arm Cable Crossover
SETS
WEIGHT & REPS
1
20kg x 20 reps
2
20kg x 20 reps
3
25kg x 20 reps
4
25kg x 20 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
40kg x 12 reps
2
40kg x 10 reps
3
50kg x 8 reps
4
60kg x 6 reps