Shoulder/Arms

Tri-set
Standing military press barbell-10 reps
Seated military press-15 reps
Arnold press-15 reps
5 sets

Tri-set
Lateral Raises-15 reps
Cable lateral raises-15 reps
Full laterals raises-15 reps
5 sets

Tri-set
1 arm lying side laterals-12 reps
Rear delt flyes-15 reps
Face pulls with band-20 reps
5 sets

Abs/Low back

Quad-set
Decline sit ups-30 reps
Hyperextensions-30 reps
Kneeling cable crunches-30 reps
Reverse Hyperextensions on ball or machine-12 reps
4 sets