Chest and back
12 reps * 5 sets incline chest 40 kgs
20 reps * 4 sets seated chest press 33 kgs
20 reps * 4 sets seated fly 33 kgs
12 reps * 5 sets low cable fly 12.5kgs
8 reps * 5 sets chest swings 7kgs
12 reps* 5 sets cable chest lifts 7.5 kgs a side
20 reps * 4 sets lat pulldown 40 kgs
20 reps * 4 sets seated row 40 kgs
20 reps * 5 sets arnie abs crunch 28 kgs
12 reps * 5 sets bench chest press close grip 32kgs
12 reps * 5 sets iso lateral row 20kgs
12 reps * 5 sets standing lat pulldown 19kgs
8 reps * 5 sets chest fly 75 kgs
12 reps * 5 sets close grip pulldown 47 kgs
8 reps * 5 sets lat pulldown 75 kgs
12 reps * 5 sets cable chest push down 12.5kgs
12 reps * 5 sets cable fly 12.5kgs