4

Chest / Biceps

1. Incline Barbell Press. Work you way up to a top set of 6-8 reps here going to failure. Use a spotter and if you can get a couple extra forced reps that's great too. Remember to lower with control, and explode up, think about lifting fast and generating as much force as possible even if the bar doesn't move fast. Bring the bar a couple inches above your chest as to save your shoulders. Goal = maximum force

2. Machine bench press. I like using machines because they allow one to go to failure in a safer way, especially if they don't have a training partner. Use whatever machine gives you a strong contraction and best mind muscle connection without hurting. 3x10-12 here

3. Decline variation. Personally, I use a hammer strength decline bench but a dumb bell on a slight decline is good too. This will allow you train that outer and under portion of the pec, try to feel a good stretch here.

4. Incline pronated grip (palms facing away) dumb bell chest fly or a regular pec deck.
If you choose to use a dumb bell fly do not lock the reps out as this will take tension off the pec. If you are using a machine fly, feel free to lock out and squeeze the contraction. Add in some partial reps on the bottom portion of the exercise too if you'd like.

5. Hammer Curls. Work up to a top set of 10 reps here. This trains the Bicep Brachialis which is the muscle on the side of your arm and will give the arm a more full and thicker look.

6. Curl variation of your choice excluding preacher curl or variations. Make sure you are keeping tension on the biceps and not cheating too bad by using shoulders and back to swing it. There are some advanced techniques that call for this but you aren't there... yet. Generate maximum force, squeeze the contraction, and lower with control. Flex the bicep the entire time and squeeze the shit out of the barbell / dumb bell / whatever.