2/8/16 – Week 4, Day 2 – USPA Strode Station Open Meet Prep – Max Effort Upper

  • Stretch and Warm-Up
  • Bench Press
    • 45×5, 95×5, 135×5, 185×4, 225×3, 275×3,
    • 290x2x1 (Last Warm Up)
    • 315x2x1 (Opener)
    • 325×1 (Second)
    • 335×1 (Third to a 2 Board)
  • Dumbbell Bench Press
    • 70×12, 75×12, 80×12
  • Dumbbell Skull Crushers
    • 80×15, 85×15, 85×15
  • Band Flys – 50 reps
  • Tricep Pressdowns – 50 reps
  • Band Pull Aparts – 100 reps
  • Russian Twists – 3×10
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