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

Note: Increase weight each set for the bench press to a heavy set of 8. Should be a weight that feels heavy to you and somewhat challenging but doable for all 8 reps. Rest 90 seconds between sets.