11/27/16 – Week 5, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Pro Mini bands)
    • 155x8x2
  • Close Grip Bench (vs. Elitefts Pro Mini Bands)
    • 175×3, 195×3, 225×13
  • Arnold Press
    • 50×15, 55×15, 60×12
  • Chest Supported Dumbbell Row
    • 50×20, 55×20, 60×15, 60×12, 60×12
  • Cable Delt Raise – 3×10
  • Banded Preacher Curls (using Elitefts Pro Mini Band) – 3×10
  • Weighted Dips – 4×12 (+25lb Plate)
  • Kneeling Ab Cable Pulldowns – 4×10
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