The Workout

  • Bench with chains – 3 sets, 10 reps
  • Alternating press on Hammer Strength machine – 3 sets, 12 reps
  • Smith machine bench press – 3 sets, 6 reps (1 rep 1/4 range of motion, 1/2 range of motion. Full range of motion)
  • Dumbbell flyes with slight incline wrist technique – 3 sets, 12-15 reps
  • Cable fly – 4 sets, 12-15 reps
  • Assisted Dips – 3 sets, 12 reps
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