It starts with cable crossovers using extremely light weights as a warmup. Pause for four seconds at the top of every rep and squeeze.
Now the warmup is over, so for the following exercises, load on as much weight as you can handle while still maintaining good form and completing all the reps.
Then move onto dips and inclined dumbbell bench presses, with a two second pause at the bottom of every rep, to really tax your muscles, and avoid bouncing back as you change direction.
Finish off with supersets of pushups and seated level chest press machine. Do these nice and slow to really feel the tension through the move. The program shows 12 reps for pushup- but you should do as many as you can.
If you don’t have an iPhone, you can preview this program here.