Training 28/04/13

Dynamic effort bench and accessory

Speed bench 90kg bar weight + choked 41" mini bands 9x3

Pin press 180kg 5x3

Seated dumbbell shoulder press (Half the reps of each set were normal shoulder press then for the second half immediately into an Arnold press). Short rest periods between sets.

25kg dumbbells x20, x18, x16, x14, x12, x10, x8, x6, x4

15kg dumbbells x20, x16, x12, x8, x4

Neutral grip pull ups + 10kg 5x5

Dumbbell rear delt raise 7.5kg x15
Superset with
Triceps rope pushdowns x15
Superset with
Zottman curls 10kg dbs x15
This circuit was completed 4 times

Thanks for reading