A Top 40 Weightlifting Blog

Wednesday, January 26, 2011

Bench Press

I was talking with my wife the other night about training and I realized that I'm not training hard enough. I commented that my last few work outs left me with a feeling of "I need more". Today's bench training was wide open so I hit some volume.

Warm Up - 10 minutes stationary bike.

Flat Bench Press - 3 sets/12 reps/135lbs, 3 sets/8 reps/225lbs, 3 sets/5 reps/275lbs, 3 sets/3 reps/295lbs.
Bent Over Dumbbell Rows - 85lbs/10 reps per side, 105lbs/8 reps per side, 125lbs/6 reps per side, 85lbs/8 reps per side.
Single Arm Side Laterals - 2 sets/12 reps per side/25lbs.

A good work out. My chest, shoulders, and upper back are throbbing. Now it's time to eat.


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