After a quick dynamic warm-up , perform eight to 12 reps of each, rest for 15 seconds, then continue to the next exercise. Move your left hand down to the floor, with hands shoulder-width apart. Here, you perform the fly with just one of your arms.
Thanks Nick Hey Nick, We really need more detail about the exact exercises you do, how many sets and reps, etc.
Do yourself a favor a google mike metzger ( I might have spelled it wrong) but listen to his advise on how to do your excersizes.
Are drop sets only good for a certain type of workout?
Either do them with chest, or You should allow at least a day rest between back and bis as well as chest and tris.
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