Bench focus

The workout today focused on the upper body for the bench. The routine for the day were

Speed Bench (cg) 30/3/3

Speed Bench (mg) 30/3/3

Speed Bench (wg) 30/3/3

Close grip 2" off chest 30/6/5

Close grip 4"-6" off chest 30/3/9

one arm dumbell rows 40lbs./10/3

reverse grip bicep curls 20/10/3

The entire workout took about 46 mins. For the first 5 exercise I used 45 seconds of rest between sets and 2 mins rest between exercise while for the last two I took 2 minutes. Practiced my arch all through the bench routines.