7/8/16 – Week 4, Day 3 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Mini Band)
    • 135x9x3
    • 185×5, 205×5, 225×6
  • Arnold Press
    • 50×15, 55×15, 60×12
  • Kroc Rows
    • 85×10, 90×10, 95×10, 100×10, 100×12
  • Seated Delt Raise – 3×10
  • JM Press – 4×20
  • Preacher Curls (vs. Elitefts Pro Mini Band) – 4×10
  • Standing Cable Ab Pulldowns – 4×15
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