Chest/Arms Workout February 4, 2013

Chest
• Incline Smith-Machine Press 2×15-20/3×8-12/2×4+8 dropset
—Supersetted with Bar Dips (leaning frontward) 3×10
• Flat Smith-Machine Press 4×8-12
• Incline Bench Dumbbell Flys 3×10
• Flat Bench Dumbbell Flys 3×10

Biceps
• Standing Dumbbell Curls (slow negatives/hard contraction) 3×10
• Reverse-grip EZ-Bar Curls 3×10
—Supersetted with EZ-Bar Curls 3×10

Triceps
• Bar Dips (straight) 3×10
• Rope pull-downs (slow negatives/hard contraction) 3×10
• Y-bar press-downs (slow negatives/hard contraction) 3×10