Hello All,
At the end of the day, my upper chest felt very sore. I could actually feel the difference. Incline Cable flys are the way to go.
Bench:
45 x 10
75 x 4
100x 4
115 x 8
125 x 8
135 x 6
DB Row:
45 x 10 x 2
55 x 8, 6
Military Press:
45 x 10
75 x 10
85 x 8
90 x 6
Band Row:
4 sets of 12-15
Wide Grip Pulldown:
77 x 12 x 2
99 x 12
115 x 8
Incline Curl:
20 x 12 x 3
Incline Fly:
6 x 15,17,15
Dips:
3 sets of 10
Forearm Roller:
5 rollers in each direction
6 Minutes jump rope