1/9/16 – Max Effort Upper – 6 Weeks Out

  • Stretch and Warm-Up
  • Bench Press
    • 45×5, 95×5, 135×5, 185×5, 205×5, 225×3
    • 275x2x3
    • 285x4x2
  • Dumbbell Floor Press
    • 50×15, 60×15, 70×15
  • Cable Rows
    • 160×12, 180×12, 180×12, 200×12
  • Dips – 3×10
  • Band Flys – 50 Reps
  • Band Pressdowns – 50 Reps
  • Band Pull Aparts – 100 Reps
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