Headed to the commercial gym to meet up with Molly for bench accessory work. It was really cold today and I felt really tired. Here is what I did…
Warm-ups
Treadmill (3 minutes), front plate raises( 10#’S), band pull aparts, reverse grip dumbbell press
Bamboo bar bench
Worked up to 70 pounds per side for 8 reps
Then did 6 sets with 55 per side for 12 reps per set
Dumbbell press
Worked up to 95’1 for 6 sets of 8 reps
Chest supported rows
3 plates for 4 sets of 12 reps
Shoulder fly machine
5 sets of 12 reps
Front plate raises
45 for 5 sets of 12 reps
Bamboo bar curls
20 pounds per side suspened by mini bands for 5 sets of 10 reps
I felt tired and cold all day. BUT the bamboo bar gave a heck of a pump!
I’m pretty sure Molly took this video because I was wearing pants….I almost NEVER wear pants…
[youtube=http://www.youtube.com/watch?v=Yd5t5TlaRr8&feature=youtu.be]
