Week 6, Day 3 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Mini Band)
    • 165x6x3, 205×5, 225×3, 255×5
  • Arnold Press
    • 50×15, 55×12, 60×10
  • Cable Rows – 5×20
  • Seated Lateral Delt Raises – 3×12
  • Overhead Rope Extensions – 4×20
  • Hammer Curls – 3×12
  • Standing Ab Pulldowns – 4×20
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