Front and Rear Raise – 2x12 each, light
Bench Press – 4x10
DB Incline – 3x12, drop set last set
Single arm Laterals – 4x8 each
superset with
Rear Pec Deck - 4x15
DB Front Raises – 4x12
superset with
Incline facing rear raises – 4x12 with a 1 second hold on each rep
Chest Press Machine – x15, 12, 10, drop set the last set
I don't think I benched press over 5 reps in a long time. Felt great but the next few days was a different story.
[youtube=https://www.youtube.com/watch?v=BKiJwqkpJts]
[youtube=https://www.youtube.com/watch?v=WhuTFzS3Gkc]