12/3/16 – Week 6, Day 4 – Dynamic Effort Upper

  • Stretch and Warm-Up
  • Speed Bench (vs. Elitefts Short Mini Bands)
    • 170x6x3, 205×5, 225×3, 255×3
  • Arnold Press
    • 50×15, 55×15, 60×12
  • Chest Supported Dumbbell Row
    • 50×20, 55×20, 55×17, 60×13, 60×12
  • Cable Lateral Delt Raises – 3×12
  • Deep Pushups – 4×15
  • Dumbbell Curls – 3×12
  • Stir the Pot – 3×10
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