12-17 Bench Assistance and Upper Back

Worked out at my house today

Standing Press

105 x 3 x 2 PR

115 x fail x 2

105 x 2

110 x 1 PR new max

I had to clean the bar then press it, so I ended up doing standing shoulder presses with a somewhat close grip. I also did a few bent over rows between sets.

Incline Dumbbell Press

33's x 10

43's x 10+10 wide grip

48's x 10

supersetted with Hammer Curls

33's x 10, 43's x 6, 48's x 8 each arm for all sets

Dumbbell Flyes

20's x 10 x 2, 20's x 15

supersetted with Dumbbell Rows

48's x 10 x 3 each arm

Finished with 60 wrist curls per arm at 20 pounds and 60 reverse grip wrist extensions per arm at 5 pounds

The dumbbells have weird amounts like 33 and 48 because they are the kind that use mini plates and the bar itself weighs 3 pounds.