1/15/16 – Week 3, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench
    • 170x6x3, 200×5, 225×3, 255×2
  • Arnold Press
    • 50×15, 55×12, 60×10
  • Kroc Rows
    • 80×20, 85×15, 90×10, 95×10, 100×10
  • Delt Machine  – 3×10
  • Cross Body Tricep Extension – 4×10
  • Preacher Curls – 3×10
  • Weighted Planks – 4x30sec
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