Ben's Workout 8/3/13

Warm-up:

Bike 3.15 miles to gym
Pull-ups/Chin-ups
Push-ups
Stretch

Strength:

Bench 8x(45 - 135 - 145 - 155 - 160#)
Decline Bench 8x(45 - 155 - 175 - 185#)
Lateral Dumbbell Shoulder Raise 3 sets of 8 (20#)
Front Dumbbell Shoulder Raise 3 sets of 8 (20#)
Hammer Curls 3 sets of 10 (20#)
Rope Extensions 3 sets of 10 (80#)
Overhead Triceps 3 sets of 10 (70#)
Preacher Curls 3 sets of 10 (50#)

and, as usual, various abs between each set...

Cardio:

Row 2k in 8:21