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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

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Workouts

  • 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