sergeant, Dutch Chest & Abs
Flat Bench Press:
- 40kg x 29 reps
- 60kg x 15 reps
- 80kg x 10 reps
- 100kg (220lbs) x 4 reps
- 100kg x 3 reps
- 100kg x 2 reps
- 80kg x 8 reps
- 80kg x 7 reps
Incline Bench Press:
- 40kg x 15 reps
- 50kg x 15 reps
- 60kg x 10 reps
- 70kg x 6 reps(154lbs)
Smith Machine (upper) Chest Press:
- 30kg x 20 reps
- 50kg x 15 reps
- 70kg x 7 reps
- 70kg (154lbs) x 6 reps
Flat Bench Dumbbell Flyes:
- 15kg x 15 reps
- 20kg x 12 reps
- 25kg x 8 reps
- 25kg (55lbs) x 10 reps
Cable Crunches:
- 40kg x 40 reps
- 42,5kg x 30 reps
- 45kg x 20 reps
- 47,5kg (104lbs) x 15 reps
MTS Chrunches:
- 55kg x 25 reps
- 65kg x 25 reps
- 75kg x 20 reps
- 85kg x 20 reps
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