I modified some workouts in Poliquin Principles and came up with this chest routine. I find that it works great and thought I would share it with you guys:
A1) Chest Flyes with a pronated grip (recruits pecs better). Perform the following cycle 3 times:
Incline Bench (45 degrees or so).
6-8 reps on a 3030 tempo, rest 10 seconds,
Incline Bench (25 degrees or so).
6-8 reps on a 3030 tempo, rest 10 seconds,
Flat Bench, As many reps as possible on a 3030
tempo.
I follow this up with a staggered grip pull up routine of similar nature, and finish the workout by alternating between Barbell Flat Bench and a rear delt exercise.
If you work your triceps heavy on a different day, this routine is nice because the flyes shouldn’t hinder your triceps recovery.
I'm doing the following split right now for gainning muscle: Monday-Arms,Tuesday-Deadlift/Step Ups/Rotator Cuff exercises, Wednesday-Rest,Thursday-Chest/Back,Friday-Dumbell Squats/Leg Curls/Split Squats, rest on weekend.