3/22/17 – Week 3, Day 2 – Max Effort Upper

  • Stretch and Warm-Up
  • Fat Bar Overhead Press
    • 55×5, 75×5, 95×3, 115×3, 135×3, 155×3, 165×3, 185×3
    • 165×4, 165×3
  • Close Grip Incline Bench
    • 195×10, 225×6, 195×8
  • Dumbbell Incline Press
    • 50×20, 60×17, 70×13
  • Neutral Grip Landmine Bar Row
    • 60×20, 70×20, 80×17, 90×15, 100×13
  • Reverse EZ Bar Curls – 4×12
  • Spud Strap Tricep Pushdown – 4×20
  • Wrist Curls – 4 Sets
  • Stir the Pot – 4 Sets
  • Hand-Over-Hand Rope Row – 4 Rounds
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