5/12/16 – Week 3, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Mini Band)
    • 175x6x3
  • Close Grip Bench (vs. Elitefts Pro Mini Band)
    • 185×5, 205×3, 225×8
  • Overhead Dumbbell Press
    • 60×12, 70×10, 70×10
  • Chest Supported Dumbbell Row – 5×20
  • Dumbbell Shrugs
    • 90×15, 95×15, 100×15
  • Bench Dips – 4×20
  • Cable EZ Bar Curls – 3×12
  • Cable Ab Pulldowns – 4×20
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