gym routine A (abs/chest/biceps/triceps)

3 x 12 bb bench press - 70kgs

3 x 12 cable flies - 60kgs
3 x 10 db curls - 20kgs
3 x 10 bb curls - 30kgs
1 x 20, 1 x 15, 1 x 10 tricep dips - bodyweight
3 x 12 cable pulldowns - 30kgs
1 x 35 dragon flags
1 x 35 incline crunches
1 x 35 oblique crunches per side
gym routine B (abs/back/legs/shoulders)
3 x 12 db military press each side - 22kgs
3 x 12 shoulder press machine - 70kgs
3 x 12 lat pulldowns - 65kgs
3 x 12 deadlifts - 70kgs
3 x 12 bent over db rows - 20kgs
3 x 12 squats - 60kgs
3 x 12 leg press machine - 120kgs
3 x 12 leg extensions - 65kgs
3 x 12 calf raises - 60kgs
1 x 35 dragon flags
1 x 35 incline crunches
1 x 35 oblique crunches per side.