Barbell Bench Press – Medium Grip
1 warm-up set of 8 reps

Reverse Triceps Bench Press
4 sets of 8 reps

Superset:

Dumbbell Flyes
4 sets of 8 reps

Dumbbell Bench Press
4 sets of 8 reps

Superset:

Incline Dumbbell Press
4 sets of 8 reps

Bench or Parallel Bar Dips
4 sets of 8 reps

End of superset; resume normal sets

Cable Crossover
4 sets of 8 reps

Medicine ball or weighted Crunches
3 sets of 25 reps

Hanging Leg Raise (on roman chair)
3 sets of 15 reps

Reverse Crunch
3 sets of 15 reps

Elliptical Trainer
30 min medium intensity
(running, elliptical, step-mill)