I don't know the names of a lot of the exercises and the machines I use, so bare with the descriptions.
For my abs:
I start with 3 sets of 12 reps on a "crunch" machine I think it is. You sit down on it, put your elbows on the thing that rotates, and use your abs to pull down. I increase weight a bit every set
Next, I go to an incline thing that is probably 60* from the floor, lay on it on my side and do "side crunches", 3 sets of 12 on each side with no rest. (Its the same thing that you use for lower back hyperextensions)
Finally, I use a machine where I can pull down on weights from above my head. I put a mat down on the ground, use some grips and hold tight next to my head, and pull down with my abs, turning left at the bottom of one rep, and right at the bottom of another. Helps your sides and your higher abs a lot. I do 2 sets of 12 (that's 12 per side, and I do both sides at the same time, so I guess technically its 4 sets with 2 on each side?)
Back: pulldowns 3X12, increasing weight by 12.5 each set. I do my pulldowns kinda funky, and pull down behind my head and stop when the bar hits my traps.
Hyperextensions 3X12, with a weight supported by my arms behind my head.
Pushdowns on one of those universal machines, 3X12, increase weight by 10 each set, although this works my triceps a lot too