Chest Day
Warmup Time
Workout Time
Total time
Serves: Muscles!
  • Flatbench Chest Press on Smith Machine
  • Incline Dumbbell Press with a twist
  • Hammer Strength Chest Press
  • Cable curls
  1. Go heavier, the Smith will stabilize you and enable you to work on feeling those heavier weights.
  2. sets of descending reps ( 10,8,6,6) with increasing weight (135lbs- 190lbs)
  3. On the twist, hold for 2 seconds and squeeze the muscle to increase the burn.
  4. Use a weight where you are getting 8-10 reps each set.
  5. Set on lower cable bracket and scoop up for the squeeze. 3 sets until failure
Recipe by GoodFitFam at