DAY 4 | MAIN | DAY 6
1
3
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
Smith Machine Overhead Press
If performing presses behind the head causes shoulder pain, perform seated barbell or dumbbell shoulder presses instead.
5 sets, 30, 12, 10, 8, 6 reps (no rest)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-32t-smith-machine-behind-the-neck-press-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-32t-smith-machine-behind-the-neck-press-m2-square-130x130.jpg)
4
6
8
9