Monday

Bench Press- Warm ups x 5's do as many as you need to get warm. I usually do 85%x3-5 reps as my final warm up. Then do 90%x3+ try to get 4-5 reps. Push your self here and get what you can.
Incline Bench- 1 warm up x 6 then 2x6 the last set should be the heaviest 6 reps you can get.
Tricep Hell- Use 70-75% x5's Do four boards x5, rack the weight, three boards x 5, rack the weight, two boards x5, rack the weight, one board x 5, rack the weight, then start over and repeat, you should start to fail on these just do what you can try to keep your elbows in and use a close grip. The only rest you get is when the boards are changed. Enjoy! Just do one set.
Laterals- 3x10
Abs- 65 V-ups