4 Giant sets of
12 single arm chest press with 3 second slow count on descend each rep immediately into 30 lat pull downs (with 2 second slow count on way up each rep) immediately into 12 heavy dumbbell single arm bent over row each arm.

Note: You will move from one movement immediately to the next. All 3 movements back to back are 1 set. For the single arm chest press, increase weight each set but be intentional and keep the slow count tempo. For the Lat pulldowns use a medium tension band. Use a foam roller or lean against a set of stairs for the inclined position. Rest 2 minutes between sets.