I have not trained on A Thursday in forever, but Thursdays are back in.
speed bench: 195 in bar weight and 2 chains per side: 8-9 sets of 3 with varied grip.
Seated overhead barbell press: 135 X 8, 185 X 6, 235 X 5 or 6, 185 X 10
T bar rows: 2 plates X 8, 3 plates X 2 sets of 10
Lying plate extension: (kinda looks like a weird nose breakers, but with your arms extended out past your head): 45 X 15, 100 X 3 or 4 sets of 8-10. I have never done these, but I think I like them.
DB Flys: 35 X 3 sets of 12
Ab Row machine: 3 sets of 8-10.
Good few workouts this week
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