(varying short rest, my partners set was my rest, vice versa)

Worked out with a partner today!  so no supersets, we just traded back and forth.

Bench Press

warm-up

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

100 x 5 / o&b

main

120 x 3

135 x 3

155 x 10

joker sets

165 x 3

175 x 2

notes:  joker sets are just a term for keeping the strength workout going if you are feeling good and having good lifts.  just keep upping the weight until you feel like stopping

 

Assistance

Overhead Press

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

One Arm DB Row

100 x 10/10

100 x 10/10

100 x 10/10

100 x 10/10

100 x 10/10

Superset Tricep Pressdowns & DB Curls  (4 sec squeeze at peak for each pressdown rep)

90 x 10 / 40s x 12

100 x 10 / 40s x 12

110 x 10 / 40s x 12

Pressdown Burn Set (do not stop until you hit the reps, take a few seconds here and there to catch your breath as needed)

110 x 50

Cable Curl Burn Set

70 x 50

 

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