Day 12 - Workout

Chest Day.

Chest:

Bench Press:
2 sets of 10x72.5kg
1 set of 8x72.5kg
2 sets of 8x75kg

Dumbbell Flyes:
1 set of 12x10kg DB (each side, at 0 degree incline)
1 set of 12x10kg DB (each side, at 15 degrees incline)
1 set of 12x10kg DB (each side, at 30 degrees incline)
1 set of 12x10kg DB (each side, at 45 degrees incline)
1 set of 12x10kg DB (each side, at 60 degrees incline)

Decline Dumbbell Bench Press:
1 set of 12x15kg DB (each side)
2 sets of 12x17.5kg DB (each side)
2 sets of 12x 20kg DB (each side)

Triceps:

Lying Triceps Extension:
3 sets of 12x 10kg DB (each side)

Close Grip Bench Press:
1 set of 10x40kg
2 sets of 10x45kg

Abs:

Rope Crunch:
1 set of 20x30kg
2 sets of 20x35kg
1 set of 20x37.5kg

Hanging Leg Raise:
2 sets of 12 reps with no extra weight
2 sets of 8 reps with 2.5kg DB

Dumbbell Woodchop:
1 set of 20x5kg DB (alternate)
1 set of 20x6kg DB (alternate)
1 set of 20x7kg DB (alternate)