Chest & Triceps/Abs

Start: 5:30
Biodex = 11

Incline bench (dumbell)
90 x 12
110 x 11
120 x 10
130 x 8

Flat bench (dumbell) - short rest btwn sets
100 x 6
100 x 7
110 x 6
90 x 10

Incline abs
0 x 30 + plank (30 secs.)
0 x 25 + plank
0 x 30 + plank

Dbell chest flye
50 x 13
50 x 11
60 x 9

Pec-dec (burnout)
40 x 12+
40 x 12+

Skull-crushers
45 x 10
35 x 8
35 x 10
25 x 5 (bar only)

Standing cable pushdowns
25 x 15 + 30 x 8
30 x 12
25 x 17
30 x 15

Dbell kickbacks
10 x 6

Crunches
0 x 20
0 x 20

CARDIO:: 1 mi in 8:57