Okay, I didn't really like the push/pull thing, too vague and infrequent. Back to the three-way split.
Warmup: 2500m row, #8, 10:50.
Barbell Bench Press: 45kg x 10; 55kg x 10; 62.5kg x 4. Do two sets of 55 next time, for reps.
Push Press: 45kg x 8; 55kg x 4, x 3. Technique improvement.
Dumbbell Fly: 10kg x 10, x 10, x 10.
Cable Pressdown: 50kg x 10; 55kg x 8, x 9 (!).
Dips: 20kg assist x 8, kaboom goes the triceps.
Shoulder Press (Hammer): 25kg x 10, x 7, x 5.
Abs - Russian Twist / Wipers / Crunch: 3 x 10 each superset.
Armbike: 6 mins, L4.