Chest (1 Super Set): Perform two warm up sets of bent arm flies. The first set should be very light and the second should be moderate (approximately 60% of the weight you'll use for your all out set). For the Super Set, choose either Flat Bench Flies, Incline Flies or Seated Fly Machine Flies (whichever one you warmed up with) and work 1 set to absolute failure. Immediately super set to either the Flat Bench Press, Incline Bench Press, or the Decline Bench Press, and with a narrow grip (shoulder width), perform 1 set to failure with your shoulders and elbows flared parallel.
This is the only exercise you'll do for chest. When you've completed this set, your chest will be completely stimulated. Any further movements or exercises would be considered overtraining and will eat into your recovery time.
Triceps (1 Drop Set): Choose 1 Triceps exercise. Pick a weight you feel you'll be able to perform 6 - 10 perfect reps, and work 1 set to failure. Immediately drop the weight by 50% and continue to work to complete failure. As with all sets, you should work every set to failure, however when you are able to perform 10 reps or more on any set, you should increase the amount of weight you are using at the next workout. In other words, for all exercises and set, 10 repetitions should be your graduating point. Just remember to always work every set to failure regardless of the rep count.
Now take one full days rest
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