Execution Note & Instructions
Position bench upright under smith machine bar. Lower bar smoothly to chin level and press upward with full extension.
S1
12R
+5LB
S2
12R
+5LB
S3
10R
+5LB
S4
8R
+5LB
Execution Note & Instructions
Start with dumbbells at chest height with palms facing you. Rotate palms outward and forward as you press overhead.
S1
8-10R
+5LB
S2
8-10R
+5LB
S3
12R
+5LB
Execution Note & Instructions
Hold dumbbells by your sides and raise smoothly past shoulder level with controlled cadence and slight elbow bend.
S1
10R
+5LB
S2
10R
+5LB
S3
12R
+5LB
Execution Note & Instructions
Face machine pads with arms extended. Sweep handles back squeezing rear delts and hold contraction for 1 second.
S1
15R
+5LB
S2
15R
+5LB
S3
15R
+5LB