A Top 40 Weightlifting Blog

Friday, March 01, 2013

Bench Press

What do you do when you've got a spare hour with nothing to do? Well, when you have your own gym like I do, you go work out. In this case I did Bench Press for the second time this week.

Warm Up
Light Stretching.
Bench Press - 135lbs/16 reps, 225lbs/8 reps.

Power Phase
Bench Press - 6 sets/1 rep/335lbs.
*3 minutes rest after each set*

Pump Phase
Bench Press (with Titan RAM) - 2 sets/4 reps/335lbs, 3 sets/3 reps/335lbs, 1 set/4 reps/335lbs.
*2 minutes rest after each set*

Extra Stuff
alternate the following
Plate Curls - 3 sets/16 reps/45lbs.
OH Plate Extensions - 3 sets/16 reps/45lbs.

I'm pleased I got off my butt and got onto the bench.


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