Chest and back today..!! Lots of incline bench presses. Lat pull downs, seated cable rows, machine pullovers, rack pulls, bent over rows, incline and decline cable flys, kneeling shoulder presses, shrugs (with kettle bells and barbell) Kettle bell incline presses, more incline bench press.
Using STRICT form. 4-5 second positive and negative reps.
A few drop sets. Some heavy sets. Some high reps. MIX it up. There is no SET NUMBER OF REPS AND SETS. Put stress on the muscle fibers, TIME UNDER TENSION IS KEY. Static holds..shock the muscle. Connect with each fiber on each rep. Close your eyes and feel the work happening