And I'll Form The Chest

Barbell Close-Grip Bench Press - 1½ reps
4 sets x 10 reps
- move hands inwards 1-2" closer - loads up triceps more than shoulders
- if you squeeze your hands inwards as you lower you'll engage even more chest

SCORPION CHEST CUTS

Cable Chest Flyes - Vertical
4 sets x 5 reps (2-5-1-0)
- (2 second lower - 5 second hold at bottom - 1 second lift - 0)
- rest 45 seconds

Bromerica F*ck Yeah!

Plate Front Raise
4 sets x 20 reps OR 4 sets x 10 reps (3-0-1-0)
- men use 45lb plates, women use 25lb plates