Chest, Hamstrings Training | 08.19.16

I am really making it my aim to focus intently on tackling my weak upper chest, which has been a problem area for my physique for as long as I can remember. I believe that I have few exercises and techniques that will help my upper chest to come up (no pun intended) this off-season.
As far as hamstrings go, I am constantly working on beefing them up by using more weight with strict form from the bottom to the top of the movement. Check out today's chest and hamstring training session below.

[ WARM-UP ]
Wide-Grip Chins (superset) Dips
Bodyweight x 15 x 5 (Bodyweight x 20 x 5)

Plate Side/Front Lateral Raises
10 lbs x 15/15 x 3 p/ side

[ CHEST ]
Incline Dumbbell Flyes
30 lbs x 15 x 2
35 lbs x 15 x 1
40 lbs x 12 x 2

Hammer Strength Incline Press
90 lbs x 12 x 2
100 lbs x 12 x 1
100 lbs x 12 x 1 (drop set) 45 lbs x 20 x 1

Smith Machine Guillotine Bench Press
95 lbs x 15 x 1
145 lbs x 10 x 2
145 lbs x 10 x 1 (drop set) 95 lbs x 20 x 1

Cable Crossovers
25 lbs x 12 x 7

[ HAMSTRINGS ]
Unilateral Standing Leg Curls
30 lbs x 25 x 1
50 lbs x 15 x 2
60 lbs x 15 x 1
50 lbs x 20 x 1

Barbell Stiff Leg Deadlifts (standing on 45 lb plate)
95 lbs x 25 x 2
145 lbs x 20 x 2

Jefferson Squats
95 lbs x 25 x 2
145 lbs x 20 x 2

RELATED POSTS

• My Exercise List For Hamstring Development
• Upper Back, Chest Training | 05.19.15
• Leg Training | 05.07.15

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