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
____
Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .
Pick up a copy of Behemoth Strong on PDF. .
Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.
To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.
This site uses Akismet to reduce spam. Learn how your comment data is processed.
© 2019 kc barbell | site by katie harrington design | photos by Adri guyer