DE Bench Day Workout

Well here is what I just did 2nite in the DE workout:

9 sets of 3 with 205+ mini's anchored around dumbells. 3 sets narrow, 3 medium, 3 sets comp grip. All sets fast probably 3 sec or less

3 x5...5 board presses with bands down. 1st time I have done these. They are harder than they look!

3x10 sets triceps EZ bar curl with light band anchored under bench to the bar

I do back on 2 seperate days of the week.

Looks like a good night of training. Speed is good and accesories are good. Bands down will make you fast even if its not speed day. If you dont push with speed it aint going up.