John McDonald posted a good bench workout which I followed:
Bench Press: 15 x 135, 10 x 185, 8 x 225, 4 x 3 x 275
Paused BP: 6 x 215, 8 x 205, 10 x 195
12" Grip BP: 5 x 225, 5 x 235, 5 x 245
18" Grip BP: 5 x 245, 5 x 255, 5 x 265
Seated DB Press: 3 x 6 x the whole stack (@ 250)
Hammer Curls: 8 x 45, 8 x 40, 8 x 35
Seated Rows: 3 x 8 x 200
Excellent workout. I was beat by the end. PS - My legs are sore from yesterday at the perfect level (I'm not getting weird looks)
1 comment:
Really nice job with this workout... although I can't take the credit for it.
It's Mike Christian who put it together.
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