WORLD 2 · THE PLANS

SMITH MACHINE CLOSE-GRIP BENCH PRESS WORKOUT

1 WEEK1 DAY11 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

In addition to hammering your chest, abs, and calves, this workout will challenge your triceps by implementing the Smith machine close-grip bench press.

WEEK 1

DAY 111 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Bench Press V·39410-12
DROP SETS — 2 · do 2 drop sets on last set
Low-Pulley Cable Crossover V·0548-10
DROP SETS — 2 · do 2 drop sets on last set
Reverse-Grip Incline Dumbbell Press V·1946-8
EXTENDED SET
Dumbbell Incline Bench Press On Bench Both Arms V·184to failure
Smith Machine Close-Grip Bench Press V·3346-8
DROP SETS — 2 · do 2 drop sets on last set
Triceps Pressdown V·10310-12
DROP SETS — 2 · do 2 drop sets on last set
Overhead Cable Triceps Extension (low pulley) V·15310-12
DROP SETS — 2 · do 2 drop sets on last set
Hanging Leg Raise V·053to failure
SUPERSET
Decline Crunch With Twist V·063to failure
Seated Calf Raise V·06818-20
Leg Press Calf Raise V·04622-25
STAGE CLEAR! TOTAL VOLUME46456–534 REPS