Day 17 - Workout

Leg and Chest Combo with Abs exercises

Smith Machine Decline Bench Press
1 set of 12x60kg
2 sets of 12x65kg
2 sets of 10x70kg

Squat
1 set of 10x 60kg
2 sets of 10x65kg
2 sets of 10x70kg

Unilateral Dumbbell Flyes (Alternating)
4 sets of 12x 10kg DB

Leg Press
1 set of 10x160kg
1 set of 10x170kg
1 set of 10x180kg
1 set of 10x190kg

Alternating Decline Bench Press
1 set of 12x 12.5kg DB
1 set of 12x15kg DB
1 set of 12x17.5kg DB

Machine Calf Raise
1 set of 12x130kg
1 set of 12x140kg
1 set of 12x150kg

Concentration Curl (Alternating)
1 set of 12x10kg DB
2 sets of 12x12.5kg DB

Incline Bicep Curl
1 set of 12x7.5kg DB
2 sets of 12x10kg

Decline Crunch
2 sets of 30 reps

Decline Reverse Crunch
2 sets of 25 reps