Incline a bench 2-6 inches, no more!
Incline Fly/Incline Press super set: 3x12 See if you can add some weight to these. I know it might be hard, but an additional 5 to 10 lbs would be great.
Flat Fly/Flat DB type Press super set:3x12
Pushup/Dip Super Set: 3x12
DB Type Supine (on your back) Tricep Extension: 3x12
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New Exercise:
Plank Push Up- From a front plank elbows on the floor, POWER UP into a front support or the "starting position" of a push up. Then lower slowly without impacting your elbows on the floor.
These are BRUTAL!!!
3x10
Run: 5x100 yards before it gets TOO hot!
