Pause for a moment, squeezing your chest muscles. This minute dumbbell workout to build your chest is designed as a circuit workout. Hold a dumbbell in your right hand and hold on to the bench with your left hand above your head.
I always used stiff leg deadlift for hams, so I assume using that exercise is good enough?
So if your reps go 12, 10, 8, 6 then you should use weight that you can complete each set to its rep value.
Also consider a snack like collage cheese before bed as it will provide slower dissolving proteins for your body while you sleep.
My advice is to add nothing to Dougs 4 day split.
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