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Bad workouts happen brah, could be sleep, could be no sex/poor sex, could be many factors. Just go in and do it again and again and never f^&%ing quit!!

superset cable crunchs with reverse crunchs. Hits upper and lower for a decent burn. 4 sets of 20 each.

frequency brah, 4 times a week. Dropsets if your bulking.

wide Lat pull downs or close grip pulldowns.

As probably others have said, frequency over volume is a sure winner. I have 18's no pump from this.

Nice man, thanks, i actually needed to revisit this.

This exercise is awesome, pick a heavy set of dumbbells:
bodybuilding .com/exercises/detail/view/name/lying-dumbbell-tricep-extension

Also, this is a beast when superset with triceps pushdowns:...

Keep your posterior chain straight by having your chest/head up more. Other than that, looks clean to me.

Yes, your flat will increase from decline bench. There are far more muscle fibers in the lower half of the pecs major than in the centre. Also, your front delts will thank you in the long run.

Every response so far is on the money, but after a while, its more like adding 2.5lbs every once in a while or increasing the rep from 4 to 5 etc.

and



This^^ Also squeeze at the top and go past parallel. If you are struggling to going past parallel, then you have tight hamstrings.

This+

My favourite for this:

Deadlifts - conventional and/or sumo
T-bar row
Bent over barbell rows

youtube .com/user/TheAnabolicPrimate

:-)

Neural adaptations will likely be higher for the right arm if you are right handed, same for the left hand if you are left handed. Left arm is responding better due to less use over your life time....

Keep bulking.