Day 3 - Workout

Chest Day, My favourite day.

Chest:

Bench Press:
1 set of 10x50kg (Warm Up)
1 set of 10x70kg
1 set of 10x72.5kg
1 set of 8x72.5kg
1 set of 7x75kg
1 set of 8x75kg
Immediate Drop Set: 10x50kg, 12x40kg, 20x30kg

Cable Crossover
1 set of 12x20kg (each side) at 60 degrees upward
1 set of 12x20kg (each side) at 30 degrees upward
1 set of 12x20kg (each side) at 0 degree
1 set of 12x20kg (each side) at 30 degrees downward
1 set of 12x20kg (each side) at 60 degrees downward

Decline Bench Press:
3 sets of 6x80kg at 45 degrees downward

Dumbbell Pullover:
2 sets of 12x17.5kg DB

Abs:

Rope Crunch:
2 sets of 20x35kg

Hanging Leg Raise:
2 sets of 10 reps