A Top 40 Weightlifting Blog

Monday, February 15, 2010

Speed Bench Press

Another great work out. I'm feeling stronger all the time.

Warm Up - Stationary Bike - 5 minutes.
Speed Bench Press - warm up, 10 sets/3 reps/205lbs.
CG Rack Press - 4 sets/6 reps/225lbs.
Bent Over Cambered Bar Rows - 4 sets/8 reps/160, 210, 220, 220lbs.
Dumbbell Concentration Curls - 4 sets/10 reps/45lbs.
Up Right Plate Rows - 3 sets/12 reps/45lbs.

The CG Rack Presses were performed at about 4 inches above my chest with about an 18 inch wide grip. Very narrow. I liked the way the cambered bar hit my back for the bent over rows. Should be fun for a bit.


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