ABCbodybuilding - View Single Post - Commanding My Body
View Single Post
  #2130  
Old 01-02-2013, 05:18 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,422
Default

Wednesday - Bench

* Rear delt work between sets

Pin Press
170, 180, 190, 200, 210, 220, 230, 240x3
215x7 - cluster set (10 second rest between singles, 90% of max 3 rep set)
215x7 - cluster set
215x6 - cluster set
146x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 146

Full Bench Press - (40% of max 3 rep set)
95x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
100x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Triceps - 30 seconds rest

* If I want to be a bodybuilder, I really need to start taking arms seriously

Rope Pushdown
35x10, 2 sets

OH Extension (on suspension trainer)
BWx8, 3 sets

Close Grip Pushups
2 sets to failure
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote