A Top 40 Weightlifting Blog

Tuesday, January 17, 2012

Bench Press

I wanted to lift last night but it was getting too late when I finally had the time. So, I got up early this morning and headed into work for a work out.

Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 7 sets/315lbs/ 1, 1, 1, 2, 1, 1, 2 reps.
*2 minutes rest after each set*

Pump Phase
Bench Press - 1 set/4 reps/265lbs, 5 sets/3 reps/265lbs.
*2 minutes rest after each set*

Upper Back Work
Bent Over Dumbbell Rows - 3 sets/8 reps/85lbs.
Straight Arm Push Downs - 3 sets/12 reps/70lns.

A really good work out considering it was started at 0500hrs. All the bench sets were with out wrist wraps.


No comments: