4 sets of 8 barbell flat bench
3 sets of 4 barbell flat bench
Barbell bench Triple drop set (heavy for 3-4 reps, strip down to lighter for another 6-8, strip down one more time for about 10)
Incline Barbell bench press 5 sets of 12
Incline Barbell Double drop set (same as above but only twice instead of 3 times)
30 degree incline DB bench 3 sets of 8 flat bench DB flys 3 sets of 12 (cool down)
Cable high to low flies 3 sets of 12
Cable low to high flies 3 sets of 12
I've never done this exactly before. May try it out tomorrow and see how I like it.
On a normal day (when I'm not following an exact routine like DC training for example) this is what I do:
BB bench -
1) warmup with 135
2) 8 reps
3) 6 reps
4) 4 reps
With a 30 second rest then do 185 with about s 3 second negative and rest pause for about 6-8 reps
Incline bench (DB or BB)
Same set up as BB bench but I do 12/10/8
Machine incline - 2 sets to failure. I like to load the machine with what I think I can do for 8-10 reps but I am for 12ish.
DB flys- 2 sets very slow. I do drop sets with this as well.