For my upper body ME days, I always noticed how well the floor press carried over to my shirted bench. I wanted to test out my max triple with the swiss bar because the following weeks I'll probably add some kind of resistance such as chains to overload my lockout. My tricep strength has increased dramatically over the last couple years so I'd like to keep that on the upswing.
Warm Up
Rope Push Downs
4x15
Dumbbell Flys
12lbsx12x4
A. Swiss Bar Floor Press
125x8
175x5
215x3
265x3
285x3
295x3
B. Close Grip
135x10
185x8
225x8
265x8
285x5
305x5
C. Cable Flys (4:1 Tempo)
20lbs 4x20
D. Chest Supported TBar Rows (Minimal Rest)
1 Plate x 15 reps
2 Plate x 12 reps
3 Plate x 10 reps
4 Plate x 6 reps
Straight to Drop Sets
3 Plate x 11 reps
2 Plate x 15 reps
1 Plate x 20 reps
E1. Rear Delt Machine (This machine hits my rear delts PERFECT. I held about a 2 second squeeze at the "top" of every rep.)
4x20
E2. Lateral Raise Machine (Same type of squeeze as I did on the rear delt machine.)
4x20
F1. Machine Preacher Curl (Limited range of motion, focused on squeezing at the peak AS HARD AS POSSIBLE. I brought out my inner body builder for these. It felt like my biceps were going to explode. It was awesome.)
5x20
F2. Machine Tricep Extension (I used to think these were stupid until I made them hard and actually used it correctly. Now I love them. They keep stress off my elbow and just destroy my triceps. I love doing a slow eccentric on these.)
5x20
I had an amazing pump at the end of this workout. Got my strength stuff in, then brought in the fluff-n-buff.