A Top 40 Weightlifting Blog

Wednesday, August 03, 2011

Bench Press

Too busy at work today to bench. I still managed to get in a solid work out before bed.

Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 245lbs/8 reps.

Power Phase
Bench Press - 7 sets/1 rep/245lbs + 110lbs chain.
*3 minutes rest after each set*

Pump Phase
Bench Press - 2 sets/4 reps/245lbs, 4 sets/3 reps/245lbs
*3 minutes rest after each set*

Elastic Side Laterals - 4 sets/12 reps per side.
OH Plate Ext - 2 sets/12 reps/45lbs.
Plate Curls - 2 sets/12 reps/45lbs.

I was having a bit of trouble setting up on the bench tonight. I'll keep an eye on it for next bench workout. Enjoying a protein drink then off to bed.


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