My Current Chest/Tris/Abs Day Regimen

Chest/Tris/Abs Day
Warm-up:
- 2 minutes of dynamic stretching
- 45 dips
- 1 set/12 reps bench press at 135 lbs

Chest:
Regular Chest Press
- 3 sets/6-12 reps (Bar: 205lbs or Dumbbells: 75lbs)

Incline Chest Press
- 3 sets/6-12 reps (Bar: 155lbs or Dumbbells: 55lbs)

Incline Flies
- 4 sets/10-12 reps (Machine: 30lbs or Dumbbells: 35lbs)

Triceps:
Standing One-Arm Extension
- 3 sets/10-12 reps (Dumbbells: 25lbs)

Tricep Dumbbells Kickback - one of my favorites
- 3 sets/12-15 reps (Dumbbells: 15lbs)

Cable One-arm Tricep Extension
- 3 sets/12-15 reps (Machine:  40lbs)

Dips
- 3 sets/10-30 reps

Abs:
Decline Weighted Sit-ups
- 6 sets/10-30 reps (Barbell Weights:  45lbs)

Kneeling Rope Crunch
- 2 sets/15-20 reps (Cable Machine: 150lbs)
- 2 sets/10-15 reps (Cable Machine: 150lbs) followed by two burnout sets/10-20 reps (100lbs)

Weighted Angled Incline Ab Crunch - to target the lateral sides of the abs and obliques
- 4 sets/15 reps each side (Barbell Weights: 35lbs)

I finish off each work-out with a 10 min HIIT cardio session on the stair master or the treadmill.  I've fallen in love with the stair master...
Sprint for 2 mins, easy for 2.5 mins, sprint for 1 min, easy for 2.5 mins, sprint for .5 mins, and easy for 1.5 mins.