Well today was chest/Abs day at Gym (Mon-fri goes Shoulders/Abs, Chest/Abs, Arms, Back/abs Legs/abs) so its pretty basic: (takes about 50mins by yourself, i do it with a mate so it takes a bit longer)
Chest//
-Dips 3sets x 10 (no assist)
-Incline bench press 3sets x 6RM (90kg)
-Flat...