Chest Fly (Machine)
SETS
WEIGHT & REPS
1
45kg x 20 reps
2
45kg x 20 reps
3
45kg x 20 reps
Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
70kg x 3 reps
2
65kg x 5 reps
3
50kg x 12 reps
Decline Bench Press (Machine)
SETS
WEIGHT & REPS
1
40kg x 12 reps
2
50kg x 12 reps
3
60kg x 8 reps
4
60kg x 8 reps
Shoulder Press (Dumbbell)
SETS
WEIGHT & REPS
1
50kg x 6 reps
2
30kg x 7 reps
Lateral Raise (Cable)
SETS
WEIGHT & REPS
1
10kg x 15 reps
2
15kg x 9 reps
Triceps Pushdown
SETS
WEIGHT & REPS
1
15kg x 12 reps
2
20kg x 10 reps
3
20kg x 6 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
25kg x 10 reps
2
25kg x 6 reps
3
25kg x 6 reps
4
25kg x 5 reps
Single Arm Triceps Pushdown (Cable)
SETS
WEIGHT & REPS
1
9kg x 11 reps
2
9kg x 10 reps
3
9kg x 11 reps