This is a training plan for experienced gym-goers. Instructional Videos Don't risk doing a workout improperly!
You want to try to work these antagonistic muscle groups equally, so if up up the back sets to 12, be prepared to do the same for chest.
If close grip bench pressing is too much for you in addition to the rest of your chest exercises ( for most people it can be too much ), then you can simply perform one compound movement and have an extra isolation exercise to specifically target the triceps, rather than limiting yourself possibly fatiguing early with close grip bench presses.
The smith machine is superb when lifting on your own, also once you have yourself in position for the lift because the bar only moves up and down you cant push the bar backwards towards the shoulders to involve them with your presses.
This program is designed to be run every other day, although there is no harm in running more often.
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