1. Chest & Arms
1 2 3
Press Ups 20 20 20
Bench Dips 20 20 20
Bench Press (Dumbbell if alone) 40kg x 10 40kg x 10 40kg x 12
Dumbbell Flys 15kg x 10 15kg x 10 15kg x 12
Triceps Kickbacks 10kg x 10 10kg x 10 10kg x 12
Incline Bench Press (Dumbbell if alone) 40kg x 10 40kg x 10 40kg x 12
Standing Dumbbell 1 Arm Tri Extensions 10kg x 10 10kg x 10 10kg x 12
Dumbbell Curls 12.5kg x 10 12.5kg x 10 12.5kg x 12
Reverse Push-downs 20kg x 10 20kg x 10 20kg x 12
Push-downs 20kg x 10 20kg x 10 20kg x 12
Lat Pull-down 30kg x 10 30kg x 10 30kg x 12
Suicide Press-Ups 15kg x 10 15kg x 10 15kg x 12
Pull-Ups 10 10 12
Plank to push-up 20 20 20
Crunches 25 25 25
Plank 2mins 2mins L 2mins R