Chest and Abs

Barbell bench press 4x10-12 reps

Dumbbell flyes 3x12

Cable crunches 4x15

Plank 1 min

Decline push-ups 4x15

Incline dumbbell press 4x12

Russian twists 4x15

Hanging leg raises 3x15

Incline bench press 4x8-12 reps 

Dumbbell pull overs 4x10

Weighted crunches 4x12

Side plank hold 45 seconds

Close grip bench press 4x8-10 reps 

Push ups 4x15

Cable woodchoppers 4x12

Hanging leg raises 5x10

 Heavy Dumbbell bench press 4x8

Heavy incline dumbbell flyes 4x8

Cable crunches 4x12

Plank with leg lifts 4x10

Weighted dips 4x8

Push ups 4x12

Russian twists 4x15

Hanging windshield wipers 4x10

Barbell incline bench press 5x5

Dumbbell pullovers on stability ball 5x8

Hanging leg raises with Twist 5x10

Plank with alternating leg lifts 5x8 each side 

Weighted push ups 5x8

Close grip bench press 5x8

Cable woodchoppers 5x10

 L sit on parallettes 5x8

Dumbbell bench press 3x10-12

Dumbbell flyes 3x10-12

Push ups 3x15

Plank 3x30 seconds 

Hanging leg raises 3x12

Russian twist 3x15

Incline bench press 3x8-10

Cable crossovers 3x10-12

Dips 3x12

Bicycle crunches 3x20

Reverse crunches 3x10-12 

Plank leg lifts 3x10-12 

Decline bench press 3x8-10

Dumbbell pullovers 3x10-12

Push ups 3x15

Hanging windshield wipers 3x12

Cable crunches 3x12-15

Swiss ball pikes 3x20

Dumbbell bench press 3x8-10

Incline dumbbell flys 3x10x12

Chest dips 3x12-15

Plank 4x30

Medicin ball Russian twists 3x12-15

Cable woodchoppers 3x10-12

Close grip bench press 4x8-12

Cable chest press 4x10

Push ups with feet elevated 4x15

Hanging knee raises 4x15

Ab wheel rollouts 4x10

Swiss ball crunches 4x15

Dumbbell incline bench press 4x10

Cable flys 3x12

Parallel  bar dips 4x12

Mountain climbers 4x20

V ups 4x15

Russian twists 4x12