For a great warmup before a chest workout or a killer burnout to finish one, try out the band chest fly. The idea here is not to simply repeat the same chest workout you did a few days earlier, but to provide for some new and novel exercises and techniques. When it comes to working their pecs, most guys just press.
Hi welcome to the forum Calories are the main ingredient for gaining mass, along with the training, without adequate nutrition you will not get the results, and the more calories that you expend from exercise and physical activity the more calories you need.
Use straps on a low pulley, get a bench a place it lengthways to the low pulley, (hands holding the bench behind you) move the bench back so that your feet will be in the straps but the weight will be just off the stack, and the exercise is knee raises with the weight, try to bring the knees as high as you can so that you are trying to curl the hips.......
Hope this helps, And jesus your arms are already big lol.
If I would suggest any thing it would be not to ignore the barbell versions of your exercises and instead switch in dumbell moves every now and then to help prevent imbalances Also, I would exchange the seated moves in this workout for a standing version to help recruit more muscle, through the core especially.
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