The last cycles that I ran a powerbuilding style workout structured and ran by Julia my big issue areas were lat activation and chest activation. Today I attempted to do a chest workout and really focus and concern myself with getting my chest to do all the work. This is hard for me cause I want to activate everything to move the weight, I do not do well with Isolation of these to large muscle groups. To my surprise the next 2 days after this my chest was LIT up and I was pretty stoked I accomplished my goal with the minor weight used. I preach it to clients and members all the time, "the weight does not usually matter in a hypertrophy phase, the contraction will be a more efficient avenue for people to focus on to accomplish hypertrophy". I am no exception to that statement but, it is hard for me to implement what I teach.
Flat Dumbell Twist press - As you press turn your pinkies in and squeeze at the top.
3x10: 50
Barbell Incline - 2 warm sets of 8,
4x8: Pyramid: 185,195,205,215
Stretch pushups - elevated on plates
3x20: BW
Dumbell bent over laterals-
3x20: 10
Barbell front raise.
3x12:50
Dumbell side lateral partial raises-
3x30: partial reps (dont let weight hit your sides) 15