For advance players
Every 2nd day I train for mass and strength
I’m doing a 5x5
And I start off with dead lifts 5x5 heavy
Shoulder press 5x5 heavy
Then rows 5x5 all heavy it’s ok to get one rep on last set
Back squat one day front then other day
Then your all warm up for bench incline mostly if u have a swril bar do close grip does magic for chest