11/15/16 – Week 4, Day 1 – Max Effort Upper

  • Stretch and Warm-Up
  • Close Grip, Reverse Band Bench Press (Using Elitefts Pro Monster Mini Bands)
    • 45×10, 95×5, 135×5, 185×3, 225×3, 255×3, 275×3, 295×3, 315×3, 335×3, 345×3 (PR)
    • 315×5, 315×2
  • Wide Grip Bench Press
    • 205×10, 225×8, 235×7
  • Incline Dumbbell Bench Press
    • 60×20, 65×15, 65×8
  • Chest Supported Dumbbell Row – 5×15
  • Hammer Dumbbell Curls – 3×12
  • Weighted Bench Dips – 4×20
  • Cable Ab Pulldowns – 4×15
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s