Chest, Back, and Abs Exercises

Chest
push-ups: 3 sets/12-15 reps
inclined push-ups: 3 sets/12-15 reps
declined push-ups: 3 sets/12-15 reps
diamond push-ups: 3 sets/12-15 reps

Back
reverse pulldowns: 3 sets/12-15 reps
dumbbell straight arm pullbacks: 3 sets/12-15 reps
dumbbell bent over row: 3 sets/12-15 reps
weighted back extensions: 3 sets/12-15 reps

Abs
double ball crunch with a partner: 3 sets/8-12 reps
weighted declined torso twists: 3 sets/20-25 reps
lying leg crossover: 3 sets/12-15 reps