Chest, Triceps & Core

DB Incline Press / V up abs 15x
3x20lbs x 10 -tough last 2

DB Prone Rear Delt Raise / plank w leg lift 15x @each
5lbs x 15
5lbs x 12
5lbs x 12

Close Grip Bench Press / rev crunch 15x
3x20lbs x 20 - light weight

BB lying Ovhead Tris Ext. / bicycle abs 30x
3x20lbs x 12 - tough last 2 reps

Push ups (resting 45sec-1 min)
10 - 10 (8 on toes/ 2 elevated on bench). - 10 ( 7 on toes/ 3 elevated on bench)

Stability ball roll outs 3x12

Hanging knee raise (resting 30-40sec) 3x12