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Old 11-22-2012, 10:42 AM   #10
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,388
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
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Default Thu- Speed Bench(Shoulders, Bi's)

Thursday 11/22/12 Speed Bench(WK 1)

Warm-Up
Standing Rotators: 3x15, 5x15

Speed Bench(vs Dbl Mini's on all sets)
45x5
45x5
95x5
115x3
125x3x3(Comp grip)
125x3x3(POR grip
125x3x3(thumb-length froom smooth grip)

Seated DB Shoulder Press(plate loaded DB's)
35x10
45x10
55x10
Face Pulls(plate loaded)
30x12
40x12
50x12
Side Raises
10x12
15x12
20x12

Ez-Bar Preacher Curls
Close-Grip
50x12
60x12
Wide-Grip
45x12
55x12
One-Arm DB Hammer Curls
35x3x12
each arm

(That was it. I have decided to put shoulders on my speed bench day, and put triceps on my shirt bench day. Happy Thanksgiving everyone.)
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Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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