A Top 40 Weightlifting Blog

Saturday, June 07, 2014

Bench Press

I had about an hour between Birthday parties attended by my kids. Time for some Bench Press.

Warm Up
Shoulder Rotations and Stretching.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/10 reps.

Power Phase
Bench Press - 3 sets/1 rep/315lbs, 3 sets/1 rep/335lbs (last set for 2 reps).

Support Work
Dumbbell Curls - 2 sets/12 reps/35lbs.
Seated Machine Flies - 1 set/12 reps/205lbs.
Rope Triceps Extensions - 1 set/50lbs/12 reps.

Not much time but good enough to enjoy a decent pump.


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