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Message: <blockquote data-quote="JW." data-source="post: 466986" data-attributes="member: 53447">Benchpress is your main gainer. You hit that hard for 4 sets, as your first and main exercise. Then do some sort of incline work and then finish is off with some fly work either cable or DB's. When I used this I liked to do 3 sets of push ups at the very end, just to get the pump in there. Try and stick with 1 scheme for 4 maybe 6 weeks and don't skip then you should start seeing results. After the 4-6 weeks change it up and give your muscles a shock.Btw a low bodyfat also makes u look more athletic and shows of your muscles more as theres no fat covering it, but you prolly know that.</blockquote>