4 sets
Set 1 20 light reps with 2 second slow count on descend each rep, immediately followed with 20 floor chest fly
Set 2 15 heavier reps with 2 second slow count on descend each rep, immediately followed with 20 floor chest fly
Set 3 12 reps with 3 second slow count on way up and 3 second slow count on way down each rep (medium weight), immediately followed with 20 floor chest fly
Set 4 10 heavy reps (no slow count), immediately followed with 20 floor chest fly
Notes: Use a light weight for the chest fly. Rest 2 minutes between sets.