Phase 1 Full Chest Workout
Updated: Apr 8, 2020
Following Ep.4 of 'My Journey Back to Fitness' on IGTV - 'A Full Workout', here's the full breakdown. This has been a typical workout format for the last 7 weeks of my training.
Be sure to head over to my Instagram @bensmithlive to follow then entire journey.
Warm Up
20 minute stair-master
Shoulder mobility
DB warm up ex.'s
Primary Movement -
- Split into two ex. for this workout
- Tracking peak weight(s) in notes
(Working sets)
3x6 Incline DB press
3x5 Flat BB bench press
3x8-10 Flat bench press 1 and 1/4 reps
Accessory (Super/Giantsets - b2b)
5x GIANTSET:
7x Decline DB press
7x Decline fly
7x Decline close DB press
3x GIANTSET:
10x Incline plate press
10x Incline fly
10x Push up (hands elevated)
Be sure to head over to my Instagram @bensmithlive to follow then entire journey.