|3/7/2011 3:18:26 PM - Ben Brand
Speed bench with doubled mini bands
Warm up with 20lb dumbbells for one 5 min set of a bunch of different presses, raises, rows, curls.
added bands x10
275 8 sets x3
Dumbbell presses I tried to take theses out really wide and stretch my pecs a lot
150's 3 sets x12
Average band pushdowns
3 sets x15
Dumbbell side raises supered with standing presses I used 50's for the raises and 80's for the presses
3 sets x10 of each
90's 3 sets x10
That's all today I was at my house by myself but all and all it was a very good workout. I'm finding as I get a little older it's taking me longer to warm up I use to just lay down and start benching I think If I did that now my pecs would tear thru my skin and it would make a horrible mess on the floor.
Thanks for reading!,