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Exercise	Start	Finish
1) Incline bench press Reps: 10/5/3 Sets: 3 Rest: 60-120 sec.
2) Bench press Reps: 10/5/3 Sets: 3 Rest: 60-120 sec.
3) Decline bench press Reps: 10/5/3 Sets: 3 Rest: 60-120 sec.
4) Incline DB Chest Fly (advanced) Reps: 10 Sets:3 Rest: 60 sec.
1) Pull Ups Reps: to failure Sets: 3 Rest: 60-120 sec.
2) Close grip pulldowns Reps: 8-10 Sets: 3 Rest: 30-60
3) Bent over row Reps: 5 Sets: 3 Rest: 60-120 secs
4) Machine row Reps:10 Sets: 3 Rest: 60-120 sec.
1) Barbell shrug Reps: 10-15 Sets: 3 Rest: 60 sec.
1) Hanging leg raise Reps: 20 Sets: 3 Rest: 60 sec.
2) Weighted crunches Reps: 20 Sets: 3 Rest: 60 sec.
2) Side knee ins Reps: 20 Sets: 3 Rest: none

Example chest and back workout (male)

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