Even More Benching

Lessons I have learnt from doing chest and shoulders is not to expect to lift too much weight on the shoulder pressess following benching. Also threw in some rotator work to warm up.

I rushed my warm up (school boy error), which meant my last set of benchpresses felt a lot lighter and was easier than the first set.

Dumbbell L-Fly (rotator cuff work)
10kg 12, 12, 12

Flat benchpress
20kg x 16
60kg x 8
80kg x 4
100kg x 2
122.5kg x 4, 4, 4

DB Shoulder Presses
20kg x 8
26kg x 6
40kg x 4

Standing DB laterals
12kg x 10
18kg x 8
12kg x 8 (drop set)
12kg x 6, 6, 6, 6 (30 seconds rest between sets)

Standing DB Curls
12kg x 12
18kg x 12
14kg x 12

ABOVE DB Curls supersetted with Lying DB extensions below

Lying DB extensions
12kg x 12
18kg x 6
22kg x 11

Overhead rope tricep extension
20kg x 10
37.5kg x 8