6 Sets big bar flat bench- 2plates/225 4 rep minimum goal.
5 sets big bar incline bench-
No weight target.
5 sets big bar decline bench-
205 6 rep minimum goal.
5 sets dumbbell flies-
Using 25-35lbs dumbbells on a flat bench.
4 sets seated Pec deck-.
No weight target, goal is form and slow reps with a focus on holding the squeeze at the motion’s apex.
4 sets cable flies from the top-alternate these with bicep curls to stretch pectoral muscles and work an ancillary muscle group.
3 sets shoulder shrugs-
Not needed but the squeeze adds to the mental success when you see your muscles filled from “the pump.”
And when the mind is in the muscle nothing is impossible