12/11/15 – Week 4, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Monster Mini Band)
    • 175x6x3, 210×5, 240×3, 265×3
  • Arnold Press
    • 50×15, 55×15, 60×10
  • Swiss Bar Bent Over Row
    • 115×20, 135×20, 145×18, 155×15, 165×12
  • Delt Machine (with resisted eccentric motion)
    • 3×10
  • JM Press
    • 95×20, 115×20, 135×20, 145×12
  • Isolated Bicep Curls – 3×10
  • Russian Twists – 3×10
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