Here's what I did:
Warm up:
- Speed bag 5 min
- Incline Dumbbell Flys 4 sets 20/15 reps, 25/12 reps, 30/12 reps, 35/12 all with slow strict form
- High Incline Dumbbell press 4 sets 50/10, 60/10, 70/10, 80/10
- Flat Dumbbell Press 4 sets 80/10 reps, 80/12 reps, 80/15 reps, 80/15
- 3 rounds of non stop
- Flat Dumbbell Flys 30/15, 35/15, 35/20
- Flat Dumbbell close press 30/15, 35/15, 35/20
- undergrip raises 15/15, 20/15, 25/20
- Peck deck 1 set 50/50 reps