I worked chest and tri's. I started off with a little bench and I was a little weak. This may have nothing to do with the glycerol. I went on to to close grip Bench and nose breakers. I also did 5 sets of cable crosses. My tri's had a great pump but my chest was extreamly pumped with blood. I fineshed with some dips, leaning foward to stretch the chest. Great pump and slightly vascular I'll be using it again.