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Chest Training – January 5, 2016 #rebuild2016 #log

• Flat Bench Press (stop presses)
-Set 1 15 reps
-Set 2 15 reps
-Set 3 add 50% 10 reps
-Set 4 add 10% 10 reps
-Set 5 add 10% 8 reps
-Set 6 add 5% 8 reps

• Incline Bench Press (stop presses)
-Set 1 15 reps
-Set 2 add 30% 10 reps
-Set 3 add 10% 10 reps
-Set 4 add 5% 8 reps
-Set 5 minus 40% 12 reps
-Set 6 add 30% 8 reps
-Set 7 add 10% 6 reps

• Hammer Strength Incline Press
-Set 1 12 reps
-Set 2 add 25% 10 reps
-Set 3 add 5% 10 reps
-Set 4 minus 30%, add resistance bands 10 reps

• Dumbbell Pullovers
-Set 1 10 reps
-Set 2 to 4 20 reps. Do 10 reps with heavier weight, then drop weight 15% and do 10 more reps.

• Smith machine Flat Bench Press (Rest/Pause)
4 sets x 10. Slow negative movements, rest at the bottom for 2 seconds, then drive the weight up.

• Wide Chest Hammer Press
-Set 1 and 2 10 reps
-Set 3 and 4 drop set for a total of 15 reps. So start heavy, then drop the weight to get your total reps.