DUMBBELL BENCH
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 130 lbs × 8
Set 4: 130 lbs × 8
Set 5: 130 lbs × 12
Fired out 12 on the last set, not exactly sure how especially considering I lost the groove on rep two and almost ate 130 pounds. And by ate, I mean in my face.
HAMMER STRENGTH BENCH
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 23
Rest/paused the last set.
FRONT RAISES
Set 1: 20 lbs × 12
Set 2: 20 lbs × 12
Set 3: 20 lbs × 12
Superset with:
SIDE LATERALS
Set 1: 20 lbs × 12
Set 2: 20 lbs × 12
Set 3: 20 lbs × 12
DUMBBELL CURLS
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 12
DUMBBELL EXTENSIONS
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 15
Good workout, solid pump.
____
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