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WORKOUT
Chest Press
Working set 1: 160 kg - 13 reps
Working set 2: 140 kg - 14 reps
Working set 3: 130 kg - 15 reps

Incline Bench Press (Smith)
Working set 1: 130 kg - 11 reps
Working set 2: 110 kg - 14 reps
Working set 3: 110 kg - 11 reps

Cable Flyes
Working set 1: 25 kg - 14 reps
Working set 2: 25 kg - 11 reps

V-bar Pushdown
Working set 1: 98 kg - 15 reps
Working set 2: 98 kg - 14 reps
Working set 3: 92 kg - 16 reps

Overhead Tricep Extension (uni-lateral)
Working set 1: 31.5 kg - 16 reps
Working set 2: 31.5 kg - 14 reps

Incline Side Dumbbell Lateral Raise (uni-lateral)
3 working sets: 10 kg - 15+ reps

Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com
(Also for plant-based diets!)

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