5 sets of
15 heavy dumbbell floor chest press, immediately followed by maximum amount of lightweight dumbbell floor chest press

Note: Warm up to a heavy dumbbell weight you can do 15 reps of. Perform 15 heavy reps, then immediately grab light dumbbells and perform maximum amount of reps possible...

10 Sets all back to back no rest between sets!!!
Set 1 1 Skull Crusher and 1 chest press immediately into
Set 2 2 Skull Crushers and 2 chest press immediately into
Set 3 3 Skull Crushers and 3 chest press immediately into
Set 4 4 Skull Crushers and 4 chest press immediately into
Set 5 5...

4 sets of
7 ½ reps of dumbbell curls from the bottom immediately into
7 ½ reps of dumbbell curls from the top immediately into
7 full reps of dumbbell curls
then immediately perform 10 ½ rep into a full rep of bench dips

Note: You will perform 7 ½ reps dumbbell curls from the bottom (start at ...

4 rounds of
20 Butterfly Sit-ups
15 Barbell or dumbbell deadlifts at a medium weight
10 Devil presses (10-15 pounds)
5 Burpees over barbell or dumbbell

Note: As always, move from one movement to the next immediately and with little rest possible, stay moving!