Speed Bench
3x9x35kgs 3 alternating grips
-No problem encountered
2” off chest
10x3x35kgs competition grip
-no problem encountered. Setup is now better and easier with the power cage J.
Dumbell rows
10x3x(12 rep weight) try 40lbs first
-used 40lbs, would try 45 next time.
Upright rows
10x1x20kgs
10x3x25kgs
Regular Bench
10x3x40kgs
-no problem encountered
Cross-face triceps extension
10x3x15lbs.
-no problem encountered
Abs (choose 3 exercises)
30 reps, 3 rounds, 1 minute rest between circuit
Rate whole exercise (1 to 10) also write comments on what happened per exercise and what you felt.
Rating: 6
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