Bench press (form is vital)
10,8,6,6,4 (pyramid up weight)
ex: 225,245,265,285,300
form: grip the bar wide enough to place emphasis on pecs. Squeeze shoulderblades together tightly for a strong contact with bench, this will also alleviate shoulder stress. Feet planted firmly and flat on ground.
Incline Bench
8,8,6,6 (pyramid up weight)
ex:185,205,225,225
form:squeeze shoulder blades, come down to chest, press
Incline DB Pec fly
10,10,10
Form: slight bend to arms, go down until triceps slightly below parallel to ground, flex at top of the motion for a 1 sec pause
Pec Dec
8,8,8
Cable crossover
10,10,10
form: slight bend to arms, go ALL THE WAY UP (just before weight touches) to stretch the muscle, bring down and in front until hands just touch pause and squeeze 1 sec
do this routine, works great, use it for myself and a few clients. All great results so far, good luck focus on form