FORCES FITNESS - Weights Circuit

Hi everyone, here some more workout routines for you. I used to do this one whilst serving, it worked my arms and chest and just to finish off I did an abs workout at the end.
I split my workout up into 3 days, one day I did my chest and arms, day two I did my shoulders and back, day 3 I did cardiovascular and day 4 my legs and triceps. Why my triceps I don't know it just seem to work for me. Abs I did every other.
If I was pushed for time I would just do a non weights circuit.

CHEST

Each exercise do 12 reps, 10 reps, 8 reps, on the dips do the max you can and try to improve each time you do the circuit.

Bench Press
Dumbell Flyes
Pec Deck
Dumbell press
Dips

ARMS

Again for each exercise do 12 reps, 10 reps, 8 reps, on the press ups do something like 20, 15, 10 and the close arm press do the maximum you can till you get to the same level as the press ups.

Arm curls on machine
Reverse cable arm curls
Dumbell curls seated
Cable curl
Press ups
Tri press (close arm press)

ABS

Then to finish off work the abs,

Inners 40 reps x 3 sets
Leg raises 30 reps x 3 sets
With a medicine ball bouncing off your stomach as you sit up do 30 reps, 40 reps, 50 reps.

By now you should be feeling it, have a nice cold shower grab a banana or shake go home and get some scran {food} !
Hope you enjoyed.

As I've said these workout routines I personally did for military fitness that worked for me, i'm just passing them on to you. If you look at this and think I can't do all these then reduce the reps and weight till you can, i'm just getting back into my workout so i'll be starting with less weight and reps till I'm able to perform it all again.