4 sets
15 reps light weight immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
12 medium weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
10 heavier weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
10 heavy weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band

Note: Increase weight each set for the chest press. Rest 90 seconds between sets.