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3/7/2011 3:18:26 PM - Ben Brand
Speed bench

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.

bar x50
added bands x10
135 x5
185 x5
225 x3
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

Dumbbell cleans
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!,
Ben Brand


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