Thursday 9/09/10: Rest Day
Friday 10/09/10: Speed Bench + Accessory Work
Speed Bench Press (KG's): 50 x 3 x 8
Chest-supported Rows (KG's): 30 x 10 x 5
Hamstring workout:
A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest
Hammer Curls (KG's): 15 x 20, 15 x 12
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