January 10 - Dynamic Bench Press

Again dynamics are done for speed.

Bench Press

8 sets of 3 reps with 245 pounds and a red band on each side. 60 second break between sets.

Lock-Outs

Just the top few inches of the bench press motion and work on locking out the weight.

3 sets of 10 at 525 pounds on the smith machine..

Pull downs

With the red bands (one in each hand)

3 sets of 20

Incline dumbell Press

3 sets of 12 @ 100 lbs dumbells

Lat pulldowns

3 sets of 12 @ 187.5 pounds