I have decided to use Mike Mahler's 3 x 3 program for a couple of weeks. I love the fact that with this type of trianing, sessions are short and intense. Only quality.
Incline Bench Press
155 x 3 x 3 sets
Weighted pulls ups
24kg x 3 x 3 sets
Hanging Windshield Wipers (for abs)
5 reps /side x 3 sets (I'm still sore from this one 2 days later - I love it!)