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.