Bench

Close grip bench (paused)
135 x 5
145 x 5
160 x 3
125 x 8
135 x 7

Bench (2 second pause count)
135 x 5, 5, 5, 4

Dumbbell shoulder press
40s x 8
45s x 7, 5, 7

One arm dumbbell triceps (per arm)
25 x 5
22.5 x 8, 7, 6

Abs
Bridges with the blue balls.