2 x Warm up/activation

A1 Incline bench press
(as many warm up sets* as required)
2 x working sets 5-7 reps

B1 Plate loaded incline
(as many warm up sets* as required)
3 x working sets 7-9 reps
Start with max weight and reduce the weight by approx 10% each working set

C1 Flat DB fly
Emphasise stretch position
4 x working sets 8-12 reps

C2 Flat DB press
Last set of C1 perform db press to failure

D1 Plate loaded bicep curl (single arm)
(as many warm up sets* as required)
2 x working sets 6-8

*Warm up in the rep range you intend to do the working sets with