12/28/2012 Steve Denning

Speed Bench
Bar
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w/4-turns
1 Set of 3

DB Bench Press
60x10
70x10
90x10
70x10

WG Pull-downs
100x15 2 Sets
110x15 2 Sets

Suspended Bar Push-downs
12 w/Avg and Small Bands
12 w/Avg, Small, and M-Mini Bands
TF (About 15) w/Avg, Small, and M-Mini Bands

Shrugs
135x20 CG
135x20 Snatch-Grip (Harder)
225x20 MG

Scott
Speed Bench
135 Plus Minis w/4-turns
6 Sets of 3
145 Plus Minis w/4-turns
1 Set of 3
155 Plus Minis w-4-turns
1 Set of 3

DB Bench Press
50x10
50x10
70x8 (TF)
55x10

WG Pull-downs
100x15 2 Sets
110x15 2 Sets (Maybe 10 on last set)

Suspended Bar Push-downs
2 Sets of 12 with Avg, and Small Bands
10 w/Avg, Small, and M-Mini Bands

Shrugs
135x20 3 Sets

Very good workout. My bwt down
to 244 with workout clothes on. If I
can continue to lose fat and build muscle
I can meet my competition goals at 242lbs.