6/26/16 – Week 3, Day 1 – Max Effort Upper

  • Stretch and Warm-Up
  • Incline Bench Press
    • 45×10, 95×10, 135×5, 185×5, 205×5, 225×5, 245×3, 255×3, 265×3, 275×3
    • 205×3, 225×3, 245×8
  • Close Grip Bench Press
    • 185×10, 205×8, 225×6
  • Dumbbell Floor Press
    • 60×20, 70×15, 75×13
  • Rope Landmine Bar Rows
    • 70×20, 80×20, 90×17, 100×15, 110×15
  • Narrow Grip Barbell Curls  – 4×10
  • Tricep Cable Pulldowns – 4×10
  • Standing Ab Pulldowns – 4×10
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