Chest workout – February 16, 2015

• Flat Bench Press on smith machine
– Set 1 Warmup: 135lbs x 20
– Set 2 185×15
– Set 3 225×10
– Set 4 285×8
– Set 5 315×2, 285×5, 225×6
+Superset: Ez-bar Reverse Grip Forearm/Bicep Curls 5×10

• Reverse Band Bench Press Drop Set with Forced Negative on smith machine (very slow negative movement, pause at the bottom for 2 seconds for the stretch, then press up and contract) *see picture attached from EliteFTS for reference.
– Set 1 315×4, 225×10
– Set 2 375×2, 315×3. 225×10

• Incline Bench Press on smith machine
– Set 1 205×10
– Set 2 225×9
– Set 3 225×8
– Set 4 225×7
+Superset: Seated Bicep Preacher Curls 4×10

• Reverse Band Incline Bench Press Drop Set with Forced Negative on smith machine (very slow negative movement, pause at the bottom for 2 seconds for the stretch, then press up and contract)
– Set 1 285×8, 225×10
– Set 2 285×8, 225×10

• Flat Dumbbell Flyes 4×10
+Superset: 2-Arm Dumbbell Hammer Curls 4×10

• Incline Dumbbell Flys 4×10
+Superset: Bench Dips 4×10