06.10.2008 - Matt K, Mike V

Bench Warm-Up

1. 8-5-3 Bench Press (add weights after each, no rest until done with all 3)

rest as needed between sets
3 rounds

2. 10x Decline bench press on Smith machine
8x " " " " " "
6x " " " " " "

increase weight each set

3. 6x Chest Press Negatives on machine

slow 5-count on the way down, last rep on each set should be very hard to keep the speed slow
3 sets

4. 10x tricep extensions with increasing weight
3 sets

5. 10x dips
3 sets

stretch