So, I wanted to say a few things on the exercises:

You'll notice I've put in a section for alternate workouts. These are meant to be substitutes in for exercises that you are tired of or that aren't working for you. They're there to keep you from hitting the plateau effect.

So if you've looked at my numbers, you'll notice that the first time I did all these exercises, I didn't push myself as much as I could have. That's okay for now. But in the future, I want to be seeing numbers like this:

• DB Bench Press (3* 8-10r, 1-2min rest): 10r 55, 9r 55, 8r 55

Then the next time I would do it, it would look like this:

• DB Bench Press (3* 8-10r, 1-2min rest): 10r 55, 10r 55, 10r 55

And the next time:

• DB Bench Press (3* 8-10r, 1-2min rest): 10, 65, 9r 65, 8r 65

So you can see how I'll be making progress every other workout. It is KEY that I try to up my weight as often as I can. The technique is pushing a weight you can hardly do, then next time it's easy, then when you up the weight, its hard again, ad infinitum.

Now that I've got my initial numbers, I can set my goals. Something like: I want to up my bench press from 110lbs to 220lbs (without the weight of the bar included). Start setting your goals!! Write them down and you'll find you have a much more likely chance of completing them!

I often keep notes as I journal my number and these are some important things that I've written down:

• If you're working out without a spotter, don't try to push yourself, either use an assisted machine or lower the weight and go for perfect form with +2 reps.
• Make sure you've got a sweat going! If you're not sweating, you're breaks are too long!
• Do everything you can, then a some more. Remember why you're at the gym people. You get what you put into it so if you feel like one more pump will add the cherry to the cake, top it off! 
• With many of these workouts, going the extra inch is what makes the biggest difference! I'll point out more exercises but ones like Resistance Crunches, Pull-Ups, etc...