- x3 Flat Dumbbell Press (6-8 reps) - x3 Incline Dumbbell Press (10-12 reps) - x3 Cable flies (moderate weight to fail, then drop the weight and fail again) - x3 High to Low machine flies (8-10 reps)

Big emphasis on the stretch here, and slow negative. Working with a moderate weight. - Lat pull down: x3 sets (8-12 reps) - High to low row x3 sets (8-12 reps) - swap for a regular seated row, if your gym doesn't have this machine - T-bar row x3 sets (8-10 reps) - swap for bent over barbell row, if your gym doesn't have this machine - Lat pull over x3 sets (12-15 reps, low weight) - Hyper Extensions x3 sets (till failure)