Gym sesh 1:
Flat bench press - 12 - 10 - 8
Incline bench press - 12 - 10 - 8
Pec Dec - 12 - 12 - 12
Side Lifts - 12 - 10 - 8
leaning on bench at angle doing flys - 12 - 10 - 8

Next day:
4 mile cycle ride, really fast and intense

Gym sesh 2:
Bicep work and back work, same rep style with different exercises

Rest Day

Gym Sesh 3
Tricep work and Legs, same rep style, different exercises

Can't remember exactly got it all written down at home..

Then rest at weekend...