A Top 40 Weightlifting Blog

Thursday, December 13, 2007

Bench Press 12's

Here we go again.

10 minute Warm Up

*super set*
Bench Press - 3 sets/12 reps/185lbs.
Dips - 3 sets/12 reps/90lbs assistance.
Flat Bench Flys - 3 sets/12 reps/50lbs.
Dumbbell OH Ext - 3 sets/12 reps/60, 65, 70lbs.

Sit Ups - 3 sets/12 reps.
Various Other Exercises For Fun.

The high reps sets get deep into the muscles. It's 2 hours after my work out and my chest and triceps still feel weak. I can't help but think that this training will pay off like crazy when I drop the reps and increase the weight when getting ready for my next competition. Deadlifts tomorrow.


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