That gets the blood flowing for the most insane pump possible. If you don't have a barbell available to you, you can duplicate the motion using dumbbells instead.
I am no expert just some things I have delt with as well.
I was supposed to be doing flys for chest, but mistakenly I misread the routine and have been doing dumbbell press instead.
Then have a look at These articles for nutritional advice.
Have a look in the exercise section at the top of the page, and substitute with the exercises you can do with what equipment you have...
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