Chest, Back and Adominal Exercises

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

Back
reverse gripped lat pulldowns: 3 sets/12-15 reps
dumbbell pullbacks: 3 sets/12-15 reps
wide gripped seated row: 3 sets/12-15 reps
weighted back extensions

Abs
declined reverse crunch: 3 sets/12-15 reps
declined weighted crunch: 3 sets/12-20 reps
anke touch: 3 sets/30 seconds - 1 minute each