DAY TWO: Dynamic Effort (Speed) Upper-Body

DAY TWO for Week of February 24, 2020
Dynamic Effort Upper-Body

Following WARM-UP of Choice:

1. Bench Press- 7+ sets of 3 ( at or under 0.8 seconds per rep)
2. Shoulder Press- 7+ sets of 3 (at or under 0.8 seconds per rep)
3. Lat Pulldown- 7+ sets of 3
4. Seated Rows- 7+ sets of 3
5. Optional: Barbell Curls- 4 sets of 8
6. Optional: Alternating Hammer Curls- 3 sets of 12 (total)
7. Dumbbell Side Raises- 4 sets of 8
8. Optional: Bradford Press with Very Light Weight or Bands- 3 sets of 20
9. Cable Chest Flys- 4 sets of 10

​