This one was slightly more strenuous than I expected.

• Decline Barbell Bench Press:
  • 185 lb x 12, 11, 11, 8
• Single Arm Lat Pulldown:
  • 60 lb x 15, 70 lb x 14, 12, 12
  • Superset w/ decline BP
• Barbell Pullover:
  • 75 lb x 10, 10, 9, 11 If you do these slowly enough with enough concentration you will REALLY feel a burn.
• Cable Crossover:
  • 37 lb x 12, 10, 11, 8
• Standing Barbell Shoulder Press:
• 40 lb x 36, 28 (Just a couple of burnout sets to finish things off)

I hesitate to talk about the “mind-muscle connection” because it sounds like a bunch of Weider fitness mag nonsense, but the fact of the matter is concentrating on the working muscle, almost meditatively, can really help certain areas.  I’ve always had a hard time feeling my lats working, so I did these single arm lat pulldowns while touching the working lat with my free hand.  It REALLY helped me get a feel making sure I was performing the movement primarily with my lats and not my shoulders and biceps.  The next day’s DOMS was proof of that.