Chest / Biceps / Abs
Incline Flyes
Seated D Curls
Situps
Incline Press
Bar Curls
Hanging Leg Raises
Cable Flyes
Cable Crunches
(you will be using your biceps quite a bit on flyes so I skip the bicep part of this sequence)
Dips
Preacher Curls
Plank
Flat Press Machine
1/4 Mile Sprint
Cable Bicep Curls