12/31/15 – Week 1, Day 3 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Mini Bands)
    • 135x9x3
  • Close Grip Bench (vs. Elitefts Mini Bands)
    • 160×5, 185×5, 205×8
  • Dumbbell Overhead Press
    • 70×12, 75×10, 80×8
  • Inverted Row – 4×20
  • Lateral Raises – 3×20
  • Cable Tricep Pulldowns – 4×20
  • Cable Rope Curls – 3×10
  • Reverse GHR Situps – 3×10
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