In phase 1 we did 3*8 on squats, phase 2 3*6 and now 3*5. This still leads to leg growth, but reduced compared to 3*10, but you build more strength. That’s what we want. The legs of an Adonis Gym Warrior should be strong and athletic, but not too massive.
Some swear by barbell bench presses, some by dumbbell presses. We do both, depending on the phase. This phase you do dumbbell bench press in the range 3*5-7. You increase the weight only when you manage 3*7. Go lower than parallel with the elbows.
Arnold loved Cable Flies. Set them relatively high up to better activatethe upper chest.
Then you do side raises with drop sets. You take a weight that you can do 10 reps with and then take a lighter weight and do another 10 reps. Most of the time, the weight is then half as heavy. That counts as 1 set.
Finally, triceps on the cable pulley.