Bench Assistance. Saturday, 12/18/10.

Standing Press 4x5 (belted)
85
85 (tough)
75
75

** (gym closed at 6pm, I had gotten there at 5:45pm though, so the rest of my workout I had to improvise at home) **

Banded Pushups 4x8
-> all with a purple band (doubled)

Dumbell Shoulder Press
40s x 5
40s x 5
30s x 8
20s x 15
-> (bringing dumbells down to about eye level, not to low to avoid elbow pain)

Dumbell Semi Bent Over Rows 4x10
-> all with 40s

Dumbell Fully Bent Over Rows 4x10
-> all with 40s

Open Bicep Curls 3x10
-> all with 20s

Rear Delt Flys 3x15
-> all with 10s

Forearm Fingertip Holds 3 x (10 sec.)
-> all with 20s

Home Workout with Resistance Bands. Saturday, 9/4/10

Banded Pushups (with purples)
6 reps
8 reps
8 reps
8 reps

Banded Chest Press (with pauses)
3 x 8 reps

Close-Grip Perfect Pushups
2 x 12 reps

Banded Bent-Over Rows (with pauses, with purples)
4 x 5 reps

Banded "Simulated" Lat Pulldowns
4 x 5 reps

Banded Pullaparts
3 x 8 reps

Banded Tricep Extensions
2 x 12 reps

Bicep Curls
-> with 27lb dumbell??
7 reps each arm
6 reps each arm

Banded Tricep Extension Kickbacks
-> with mini-bands
2 x 15 reps

Banded Hammer Curls (with purples)
2 x 16 reps