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