10/1/16 – Week 1, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench
    • 175x6x3
  • Arnold Press – 3×10
  • Pull-Ups – 4 Sets (12, 10, 9, 7)
  • Chest Supported Dumbbell Row – 45x4x20
  • Dumbbell Skulls
    • 70×10, 80×10, 90×10
  • Delt Raise Medley – 3×15 (Side, Y, Front)
  • Fly Machine – 75 Reps
  • Band Pull Aparts – 100 Reps
  • Lying Leg Raises – 3×15
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