Monday is arm and ab funday 

3x20 curls 

3x20 tricep dips 

3x15 picking up 50 lb bar and putting it down

3*5 regular grip pull ups 

3*5 reverse grip pull ups 

3*15 push ups 

6 minutes ab circuit ( 12 exercises for 30 seconds each)

3 ab machines - each 3 sets of 15