*Get off the machine and without stopping hit some more flys
 
Flys:
 
            1 set moderate weight x 8 reps
 
*Drop the weights and go back to the Hammer machine for your last set
 
Incline press:
 
            1 set heavyweight x 6 reps
 
*Grunt, turn purple but don't you dare quit on yourself, your team, or your partner. Stagger off the machine and get to the flys
 
Flys:
 
            1 set moderate weight x 8 reps
 
*I know you're tired and hurting but you'll get huge...keep that in mind. Go back to the Hammer machine for one last burnout set.
 
Incline Press:
 
            1  set light-moderate weight x burnout
 
*Grunt like an animal but don't you dare stop under 15 reps!

Good, you've made it this far. Now your chest is toasty and were just getting started! Walk on over to the water fountain and get your breath.

By now your chest feels pretty much fried. You probably will feel like quitting right about now. Don't give in to that feeling. Resisting temptation is the greatest measure of a man's character. With that in mind head on over to the area where there are mats and get ready for
Mr. Pushup.

Pushups: Just your regular run of the mill pushups. No problem you say? Think again.
 
            5 sets of 15, rest 45 seconds between sets, get some water and
            5 sets of 15

*Feel like quitting yet? Don't even consider it....remember the three rules of the gym. No spitting, no cursing and no quitting. Honor them.
 
Ok, our chest is roasted for the day, but that doesn't mean were done yet. We have to thrash our triceps.
 
Overhead dumbbell extension:
 
            2 progressive moderate weight x 8 reps
            1 set heavyweight x 6 reps

Hell of an effort! Were done for the day. Tomorrow you'll be sore in all kind of places.