Dumbell shoulder press + pushups:

• 20

• 20x15lbs

• 12

• 20x15

• 12

• 14x20

• 20

• 15x20

Side Flys + front flys + steering wheel:

• 12x5, 24x5, 15s

• 20x5, 24x5, 15s

• 12x10, 24x10, 11s

• 12x10, 24x10, 10s

Obliques + lower back: 12x12x12x4

Abs:

• 12 straight leg + 12x5 ab crunch

• 12 straight leg + 12x5 ab crunch

• 12 straight leg + 12x5 ab crunch