Warm: 10min bike
Post: 10 min stairs, and 6 min jog and sprint

Chest:
Standing cable crossovers: 12x60, 8x80, 6x100, 6x100
Flat bench dumbell fly: 12x55, 6x70, 5x70, 4x80
Barbell flat press: 12x95, 6x115, 5x125, 4x130

Abs:
Lying side leg raises: 4x25
Crunches: 4x25
ball crunches: 4x25

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