Push-Pull Day
Barbell Flat Bench Press; 5 sets of 3 reps.
Notes: For bench press since I am trying to improve my strength, I follow strength protocols. Typically this involves heavier weights for lower reps.
Incline Dumbbell Press superset w/ Neutral Grip Pull-Ups; 4 sets of 6 reps on presses, 4 sets of 8 reps on pull ups.
Note: It is very important to train a muscle or movement through a multitude of angles. In this case I am following up a flat angle press with an incline one. Using an adjustable bench, you can typically choose from a variety of incline angles (while some only offer 1). Feel free to choose whichever one you want to perform your sets. Follow these up with pull ups with your palms facing inward.
Weighted Chest Dips superset w/ Close Grip Pull-ups; 3 sets of 10 reps.
Notes: Apply more emphasis to your chest on dips by leaning forward as opposed to keeping the torso vertical. Follow the presses up with close grip pull-ups, being sure to get a full stretch and pulling your chest to the bars/handles you are gripping.
Incline Dumbbell Fly superset w/ Wide Grip Pulldowns; 3 sets of 12 reps each.
Notes: On the flies, be sure to get a big stretch through the pecs at the bottom of the movement by maintaining a slight elbow bend, and squeeze the pecs as hard as possible at the top.