Pump the pecs with this

Best done with a spotter.

Incline dumbbell chest press-6 reps ( heavy weight )
SUPERSET WITH
Incline barbell chest press-12 reps ( moderate weight )

Rest 90 seconds - 2 min and repeat 2 more times.

Then reverse the set up so it will look like this

Incline barbell chest press-6 reps ( heavy )
SUPERSET WITH
Incline dumbbell chest press-12 reps ( moderate )

Rest 90 seconds - 2 min and repeat 2 more times


Flat barbell bench press 1/2 method ( this is were you press half way up and then bring the bar all the way down and then back up all the way which would equal one rep )- 6-8 reps

Rest 1 min and repeat 2 more times