Today was the volume day. Here is what I did
1.a - DB bench
1.b - One arm Rows
2.a - DB Fly and Press - this one burns
2.b - Lat Sweep
2.c - Pull Downs with a close grip
3.a - Laterial Raise Drop Set
3.b - DB Triceps Extesions
3 c - Face Pulls
4.a - timed dips
4.b - 21's
5.a - band table top curls
This workout gives you a great pump if that is what you are looking for.
So many Guys In the Gym make these mistakes
and it slows their mass gains...