Chest Day

Week 1:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 5kg
Chest dips - 3 sets of 10 reps

Week 2:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 6kg
Chest dips - 3 sets of 11 reps

Week 3:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 7kg
Chest dips - 3 sets of 12 reps

Week 4:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 8kg
Chest dips - 3 sets of 13 reps

Week 5:

Bench Press - 4 sets of 70kg
Incline Flys - 3 sets of 15kg
Flat Bench Flys - 3 sets of of 15 kg
Dumbbell Bench Press - 3 sets of 50 kg
Cable Crossovers - 3 sets of 9kg
Chest dips - 3 sets of 14 reps