Guillotine Press - 8x8 @ 135lbs then, 2x3
@ 185lbs*
Blue Band Fly- 8x8*
*Superset
“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.
When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation
KB Hammer Curls - 4x8 - 35lbs*
Shield Pull Ups - 4x8
*Superset
* Shield pull up is a special variation of the pull up where you pull your elbows in. Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body. Keeping your elbows together will fry your chest muscles which isn't common with pull ups or any pulling exercise.
Your chest muscles like the pectoralis major will get stronger and bigger, but the best benefits will happen to your arms. Your arms stay in a nice line during the repetition, which means you will hit more the brachialis muscle of the arms. Brachialis is the muscle on the side of the arm beneath the biceps. Your biceps are also heavily worked”. - Vavha Fitness
Cash Out: Iso Curls
