another day at the gym..

Hey what up all?

lighter speed bench day for the most part.. here is the work out for today.


Bench Press

All done raw
Bar x 10
135 x 10
bar plus 100 lbs of chain x 10
135 x 10 plus 100 lbs of chain
225 x 6 plus 100 lbs of chain
295 x 3 plus 100 lbs of chain
225 x 10 plus 100 lbs of chain
225 x 10 plus 100 lbs of chain
225 x 10 plus 100 lbs of chain

Flat dumbbell bench
80's for 4 sets of 12 reps

Incline dumbbell bench
80's for 4 sets of 10 to 12 reps

Kennelly dumbbells tricep press
40's for 4 sets of 10

cable Tricep Press downs
200 lbs 8 sets of 10 to 12 reps

Dumbbell hammer curls
50's for 4 sets of 10

Front and side dumbbell shoulder raises
20's for 3 sets of 10 reps each front and side

thats it....