4 sets 12 Bench Press
135, 155, 165, 145 (15)
3 sets 12 dumbell bench press
45, 50, 55
3 sets 12 lower chest press machine

90, 140, 140
then
Ab workout
3 rounds of:
12 decline situps w/ 15 lb med ball
20 side to side crunches w/ 25lb
10 elevated air press w/ 45lb