1-Adjustable bench(incline to decline) like the ones usually found in front of the dumbell rack, set at high incline(60 degrees)
2-warmed up, take dumbells you could do 20 strict yet moderate easy flyes with in that position
3- do 10 strict reps 60 degree incline dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each other as a superset, pause at bottom, contract at top of movement,
4-rest about 30 seconds, about enough time to lower the bench to a 35-45 angle
5-do 10 strict reps 35-45 degree incline dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each as a superset, pause at bottom, contract at top of movement,
6-rest about 45 seconds, about enough time to lower the bench to a flat position take a few breaths and get back into position
7-do 10 strict reps flat dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each as a superset, pause at bottom, contract at top of movement,
8-rest about 60 seconds, about enough time to lower the bench to a decline position take a few breaths and get back into position
9-do 10 strict reps decline dumbell flyes, pause at bottom, contract at top of movement, then rep out 10 strict reps with the same dumbell presses facing each as a superset, pause at bottom, contract at top of movement,
synopsis
superset#1-high incline flyes with high incline dumbell press 1x10 each
30 seconds rest
superset#2- regular incline flyes with incline dumbell press 1x10 each
45 seconds rest
superset#3- Flat flyes with flat dumbell press 1x10 each
60 seconds rest
superset#4-decline flyes with decline dumbell press 1x10 each
put the dumbells away without making a buttload of noise like other idiots do, then wipe off the bench and let someone else with better pecs have it
