1. Incline bench press - 5 sets of 5 reps. Set 1 is 60% of 5 rep max weight, set 2 is 70%...up to 100% on last set. 2. Dumbbell flye-press - 2 sets Perform five flyes, then five press with same DBs, then five flyes, five press, five flyes, five press. (30 total reps per set) 3. Dumbbell pullover - 2 sets Look this one up for good form 4. 100 pushups - hands on ground, feet elevated on a bench. Do as many sets as necessary to complete all 100 pushups.