09-14-2012 Workout

SWISS BAR PRESS
Set 1: 45 lbs x 10
Set 2: 95 lbs x 5
Set 3: 135 lbs x 3
Set 4: 155 lbs x 1
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 235 lbs x 1
Set 8: 245 lbs x 1

SPEED BENCH
Set 1: 45 lbs x 3
Set 2: 135 lbs x 2
Set 3: 185 lbs x 2
Set 4: 185 lbs x 2
Set 5: 225 lbs x 2
Set 6: 225 lbs x 2
Set 7: 225 lbs x 2
Set 8: 225 lbs x 2

No bands today, just wanted to get a feel for the speed without them first.

DUMBBELL ROWS
Set 1: 140 lbs x 5
Set 2: 140 lbs x 20

DUMBBELL EXTENSIONS
Set 1: 45 lbs x 8
Set 2: 45 lbs x 8
Set 3: 45 lbs x 8

FACE PULLS
Set 1: 130 lbs x 15
Set 2: 130 lbs x 15
Set 3: 130 lbs x 15

____


Check out the SECOND AND BRAND NEW Ashman Strength System e-book.


Join the Ashman Strength Facebook Page.


Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


To inquire about training, contact us for more information or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.