4 Sets
Set 1 10 light-medium reps immediately followed by 12 reverse flys
Set 2 8 medium reps immediately followed by 12 reverse flys
Set 3 6 heavier reps immediately followed by 12 reverse flys
Set 4 3 heavy reps immediately followed by 12 reverse flys

Notes: Increase barbell weight each set, go heavier than your usual. Keep your core tight while pushing up to avoid over arching of the back. Keep reverse fly weight light. Rest 90 seconds between sets.