Part I: Dumbbell Bench
Within 10 Minutes Find a 5RM (Use Neutral Grip Today).
Part II: Superset
Complete 3 rounds of the following:
Bench Press Heavy Dumbbells x 5 reps (Use your 5 RM).
Drop the weight by 5 pounds per hand and bench for 7 reps.
Drop the weight by 5 pounds per hand and bench for 9 reps.
Drop the weight by 5 pounds per hand and bench for 11 reps.
This is performed as a super set, so no rest until all sets have been completed, have all the waits on hand to begin with.
Rest 3 minutes rest between full rounds.
I.e. 1 Round Might Look Like This
5 x 25lb Dbs
7 x 20lb Dbs
9 x 15lb Dbs
11 x 10lb Dbs
5 x 25lb Dbs
ReplyDelete7 x 20lb Dbs
9 x 15lb Dbs
11 x 12lb Dbs
This was a little light, would have liked to do 30lbs but we don't have any..got a few reps at 35lbs but wasn't sure if I could do all 3 rounds and would need a spotter.