Jog at a steady pace for 10 minutes. This will get your blood flowing and prepare your body for a workout.
Set the weight bench so it is at a 45-degree decline. Do four sets of decline bench press. Do 12 reps on the first set, 10 reps on the second set, eight reps on the third set and six reps on the last set.
Set the bench so it is laying flat. Lie on the bench so your shoulders are resting on it and your feet are on the ground, supporting the rest of your body weight. From an overhead view, your body and the bench should make a "T" shape. Grab a set of dumbbells and extend them straight back behind your head. Raise your arms until they are straight up, then slowly go back down to the starting position. Keep your arms straight the entire time. Do four sets of this exercise, using the same number of reps as in Step 2.
Do as many bench push-ups as you can. Put your hands on the edge of a flat bench and move your feet as far out as possible. The motion is the exact same as regular push-ups. Push yourself up and slowly lower your body down until your chest hits the bench.
Eat a well-balanced diet of fresh fruits and vegetables and protein. A general rule for people wanting to build muscle is to eat 1 g of protein for every pound of body weight. For example, if you weigh 180 lbs., you should eat 180 g of protein per day.