Day 22 - Workout

Dumbbell Chest Work

Chest

Dumbbell Bench Press:
! set of 12x15kg DB
2 sets of 12x17.5kg DB
2 sets of 12x20kg DB
1 set of 12x22.5kg DB

Dumbbell Pullover:
1 set of 10x10kg DB
2 sets of 10x12.5kg DB
2 sets of 10x15kg DB

Dumbbell Flyes:
4 sets of 10x10kg DB

Alternating Incline Dumbbell Press:
1 set of 12x 15kg DB(at 15degrees, 30 degrees, 45 degrees, and 60 degrees inclination each)

Triceps

Dumbbell Kickback:
2 sets of 12x10kg DB
1 set of 12x12.5kg DB

Cardio

Treadmill:
2 minutes at 8.5km/hr
30 seconds at 15.0km/hr
2 minutes at 9.0km/hr
30 seconds at 15.5km/hr
2 minutes at 9.5km/hr
30 seconds at 16.0km/hr
2 minutes at 10.0km/hr
30 seconds at 16.0km/hr
All at 3.0 inclination