[bornbad71]

I would just focus on the core lifts for the next few weeks....flat bp, incline bp, db work, flyes, and dips.

One thing that did help shock my chest was to do pre-fatigue exercises....I would preform a set of flat db flyes then go and do a set of flat bp, it seemed to help my chest fatigue before my front delts, tris, or stabilizer muscles did. It can be used on incline or decline as well.


As far as arms go I have a great tri and an average bi....genetics I guess is not my friend in the bicep department. I always blast bis/tris on the same day..it has always given me the best results and the most growth. I think some people might train bis/tris with to many sets....their fairly small muscle groups and don't require a ton of sets. I usually go for 10 sets(working sets, I don't count warmups as working sets) each, I will do 12 sets every now and then.