Activations/Prep

A1 flat machine press – 6-10 reps, 2 sets, 3 minutes rest before top sets

B1 incline band Smith – 6-10 reps, 2 sets, 3 minutes rest before top sets

C1 roller cable flys – 8-12 reps, 6-10 reps, 2 sets, 2 minutes rest before top sets

D1 top half pec dec – 10-15 reps
D2 bottom half DB fly – 10-15 reps
D3 iso hold – 30 seconds
2-3 rounds, 60 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.