9/3/15 – 3 Weeks Out – Dynamic Effort Upper

  • Stretch and Warm-up
  • Speed Bench (vs. Elitefts Monster Mini Band)
    • 155x5x3
  • Dumbbell Overhead Press (Neutral Grip)
    • 60×12, 70×12, 75×12
  • Wide Grip Lat Pulldown
    • 100×15, 120×15, 140×15
  • Chest Supported Row
    • 50×15, 55×15, 60×15
  • Dumbbell Shrugs
    • 100×15, 105×15, 110×15
  • Tricep Pressdown – 50 reps total (Dropset starting at 70lbs using the cable machine with rope attachment and going to exhaustion at each weight until 50 reps was reached. Ended with 30lbs left on the pin load I believe)
  • Bicep Curl Medley – 3×20 (Alternating hammer and regular dumbbell curls from rep to rep)
  • Cable Ab Pulldowns – 4×20
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