Upper Body - Bodybuilding 1. Reverse Band Bench Press - 8x8 @ 275 - slightly less assistance than lest session (no video) 2. Low Incline Close Grip Dumbbell Bench Press - 4x12 - Squeeze the dumbbells together hard to create more tension than just the weight going up with an isometric squeeze 3. Single Arm Landmine Press - 5x8 each arm - explained in video 4a. Close Grip Bench Press with Chains 4b. Cable high rows on bench -eliminates cheating and forces shoulders to do more work 4c. Dumbbell flies on Swiss ball - I like the swiss ball for flies because the weight isn't very heavy, it isn't about strength, its more about mobility for me, and the ball allows my scapulae to move freely - All of these final exercise were done for a pump, so do as many exercises with focus as needed to get that pump, usually around 10-15 reps is good |