The tutor suggests that you do 87% to 93% of your maximum on this drill. Take deep breaths while doing these exercises. You have to do five sets followed by rest for one and half minutes for each exercises.1. First of all you have to start with the first overload drill which is the heavy DB chest press. You have to lie down on your back on the bench and hold the drills in your hands and then bring these two drills up. You have to do the repeats of four to seven only for this exercise.2. Now do the second overload drill which is the heavy bench press. You have to lie down on your back on the bench and hold the weights on rod in your hands and then bring these up.3. Now do the third overload drill which is the weighted dips. Please use correct equipment for this exercise. You have to tie the weights on your waist and then hold the handles of the machine to lift your body up and then down.4. Now do the fourth overload drill which is the single arm DB chest press. You have to tie lie down on the bench and then use one hand to hold the drill. Push it up and then bring it down. Repeat this exercise with the other hand also.5. Now you have to do the fifth overload drill which is the heavy chest fly. Sit on the chest exerciser machine and then use the handle bars to bring your both hands to meet together at the front and then sideways.