Going to keep tonight’s entry rather short because we just picked my mother up from the airport, so we have a lot of catching up to do. Today’s workout will be posted below, and if you want an informative read, please read the entry prior to this one 🙂
Chest and Triceps Hypertrophy
Incline Barbell Bench Press:
- Warm-up: 45lbsx15, 95×5, 135×5
- Set 1: 155×5
- Set 2: 185×8
- Set 3: 185×8
- Set 4: 185×8
- Set 5: 185×8
Flat Barbell Bench Press:
- Set 1: 185lbsx8
- Set 2: 185×8
- Set 3: 185×8
Incline Dumbbell Flyes:
- Set 1: 50lbsx12
- Set 2: 50×12
- Set 3: 50×12
Cable Flyes:
- Set 1: 35lbsx15
- Set 2: 35×15
- Set 3: 35×15
- Set 4: 35×15
Dips:
- Set 1: Body weight x15
- Set 2: Body weight x15
- Set 3: Body weight x15
Rope Tricep Pushdown:
- Set 1: 163lbsx15
- Set 2: 163×15
- Set 3: 163×15
Shred for Less 
incline barbells make me sad, my damn shoulder. what was your rest b/w sets?
I take 90-120 seconds between my sets on my hypertrophy days and anywhere from 3-5 minutes on my power days 🙂
This video really helped me fix up my form (I used to get shoulder pains, too), so check it out 🙂
ya, bad form probably contributed to my shoulder sprain last year. I spend time with a trainer twice a week, and she is constantly cracking the whip when I let my elbows flare out. I have an easier time doing inclines on the smith machine, also.
I think the Smith machine is a good way to get started, but eventually, you should try to move over towards the free weights. Always good to work your stabilizer muscles, too 🙂