Bench Press Training - Singles Session

22 September 2011


The goal today was to get in ten perfect singles with a moderate weight in order to groove technique and proper tension.


Bench press - quick warmup, then 285 lbs. x 10 sets x 1

Pullups 3 sets x 8

Bent-over rows - 135x8, 185x5, 235x5, 245x5

Overhead press - 135x3, 155x3, 165x2, 175x1, 185x1, 205x1

Two-DB bicep curls 3 sets

Two-DB combo - front and lateral raise 2 sets

Two-DB bench flyes 1 set x 10

Hanging leg raises 2 sets x 10

Two-DB hammer curl 1 set x 8