Get those pecs.

1 set using rest-pause, 4 to 8 reps. Performed in a slow and controlled manner. Hold the fully contracted position for a few seconds and stress the negative. Rest for ~30 secs. Perform as many reps as possible, then rest ~30 secs. Perform as many reps as possible.

If working out with a partner, perform a few negatives.

Do a handstand against a wall touching only your heels to the wall; slowly lower your body with as little friction possible; push-up to starting position.

Running every day on the Isar in munich, if possible. goal is to loose weight

Lying on incline bench hold dumbbells with arms extended shy of locking out. Bring hands towards armpits and slowly lower down again.

Repeat.

Dumbbell Flyes on an incline bench

» Sit on the seat of an incline bench with the dumbbells resting on their ends on your knees.
» Rock your body back onto the incline bench, which should enable you to comfortably move the dumbbells to a point directly above you shoulder joints (this move should be reversed at the end of the exercise, with your knees pulled in to the dumbbells and then rocking up to a sitting position).
» Your hands should be about 3-4 inches wider than shoulder width, with your palms facing in the direction of your feet.
» Lower the weights, with your upper arms moving directly out to the sides, to a point as low as possible without any discomfort and with your hands aligned with the center of your chest.

Incline chest press using machine.

Hook feet under foot brace and lie supine on incline board with hips bent. Hold plate on chest with both hands or use no weight. Raise the torso from bench by bending the waist and hips. Return until the back of the shoulders contact the padded incline board. Repeat.