5/19/16 – Week 4, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Mini Band)
    • 135x9x3
    • 175×5, 200×5, 225×8
  • Arnold Press
    • 50×15, 55×15, 60×12
  • Bent Over Rows
    • 95×20, 115×20, 145×15, 155x2x12
  • Seated Lateral Raises – 3×12
  • Overhead Tricep Extensions – 4×20
  • Barbell Curls – 4×10
  • V-Ups – 4×10
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