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Flat dumbbells heavy into light flys , lat pulldowns , cable crunches
1. 10 , 20 , 12 , 25
2. 8 , 18 , 10 , 25
3. 8 , 15 , 10 , 25
4. 6 , 12 , 8 , 25
5. 6 , 12 , 8 , 25
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Incline dumbbells heavy into flys , lat pulldowns, heel touches
1. 10 , 20 , 12 , 60
2. 8 , 18 , 10 , 60
3. 8 , 15 , 10 , 60
4. 6 , 12 , 8 , 60
5. 6 , 12 , 8 , 60
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