Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight).

Barbell Bench Press: 3×10 (heavy weight)

Decline Push-up with Hand to Opposite Shoulder Tap: 3×10
Superset with
Bench Jump Over: 3×15

Circuit 1
Flat Bench Fly: 3×10 (heavy weight)
Leg Lifts on Bench: 3×12
Standing Bent Arm Side Raise: 3×10 (medium weight)

Circuit 2
Dumbbell Pull Over: 3×10 (medium weight)
Bent Leg Lift into Reverse Crunch on Bench: 3×15
Standing Dumbbell Shoulder Press: 3×10 (medium weight

Circuit 3
Incline Barbell Press: 3×8 (medium weight)
Standing Bent Over Reverse Fly: 3×12 (medium weight)
Standing Weighted Side Bend with Opposite Hand Behind Head: 3×10 (medium weight)

Treadmill at 2% incline:
1 minute at 3.5 mph
1 minute at 5.5 mph
30 seconds at 8 mph
1 minute at 5.5 mph
Complete 5x