Do as many hard pulls and squats as possible. 60% of the maximum weight can be used as 12- 15*6. The last set of dropsets will gradually decline until it is exhausted.

Bench push is recommended for pyramid groups. Twenty percent of the maximum weight is 15-20*2. The weight percentage of 50% is 8- 12*2. 80% of the weight is 6-8*2. Do it. After the barbell bench press is finished, you can continue to do Smith bench press until you are exhausted, and finally end up with instrument bench press.

Pay attention to at least two groups in warm-up group. The corresponding parts must be movable.