Ah fuck it... Here's what you do:
1. Preworkout Shake: 60 grams waxy maize starch/3 scoops NoXplode/Plenty of H2O.
2. Warmup with flat/incline bench.
3. Use the Pec Dec Flyes machine. 3-2-4 Tempo:
- Start with a good 3 second positive.
- Hold the contraction 2 seconds.
- 4 second negative.
- Hold in full stretched position for 5 seconds.
* This equals one rep!
* Try to stop one rep shy of failure.
4. Do pushups until failure.
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You WILL get a killer pump, and nothing more.
