Chest Workout

Tri-set
Incline bench press- 8 reps
Flat bench with bands or chains added-8 reps
Ring push-ups-20 reps
5 sets

Time Frame Training
Dumbbell flat bench-50 heavy reps in within 4 minutes( break them however you like)

Super-set
Dumbbell flys-12-15 reps
Machine flys-12-15 reps
5 sets

Super-set
Dumbbell pullovers- 20 reps
Dips-20 reps
5 sets

Toes to bar-10 reps
Full sit ups-30 reps
5 sets