CHEST / BIS / ABS

D INCLINE PRESS 15/12/12

D CURLS 15/12/12

LOW AB LEG RAISE 20+

FLAT PRESS 10/6/3

(*Get your heaviest weight here, after you have warmed up in the first set of exercises)

PREACHER CURLS 12/10/6

CABLE FLYES 12/12/12/6

WEIGHTED DECLINE SITUPS 20+

Superset the flyes with abs instead of biceps so that you're biceps are still fresh for the next set of flyes which require some involvement from the biceps.

PLYO PUSHUPS 10/10/10/10

JACKNIFE/HAMMER CURLS 10/10/10/10