Bench Day

10/14/08

Flat Bench

warm-up

Speed Bench

95 x 3 x 9

Stability Bench

30 lb dumbbells x 10

30 lb dumbbells x 12

40 lb dumbbells x 12 (failure)

40 lb dumbbells x 11 (failure)

Seated Dumbbell Military Press

45 x 8

45 x 8

50 x 5

50 x 5

Tricep Burnout

3 supersets cable pulldown + 8 dips

3 supersets cable pulldown + 7 dips

(probably could have gone for more dips)

Abs

4 sets of ab wheel