Post by Tom Isbell on Nov 16, 2007 17:26:03 GMT -5
BAND ROTATOR STRETCHES:
3 sets of 15 (I consider this a warmup for the bench every day)
RAW BENCH:
warmups- 135 x 15 / 225 x 8 / 300 x 1/ 375 x 3
bench work sets- 405 x 3 / 425 x 2 (one paused) / 400 x 4
385 x 3 paused.
(with pauses I worked on form)
SEATED ROWS: (concentrating on squeezing the lats)
185 x 12 / 225 x 10 / full stack x 10
CLOSE GRIP BENCH:
315 x 7 / 315 x 7
Usually I go heavier but I havent done these lately.
3 sets of 15 (I consider this a warmup for the bench every day)
RAW BENCH:
warmups- 135 x 15 / 225 x 8 / 300 x 1/ 375 x 3
bench work sets- 405 x 3 / 425 x 2 (one paused) / 400 x 4
385 x 3 paused.
(with pauses I worked on form)
SEATED ROWS: (concentrating on squeezing the lats)
185 x 12 / 225 x 10 / full stack x 10
CLOSE GRIP BENCH:
315 x 7 / 315 x 7
Usually I go heavier but I havent done these lately.