DAY ONE for Week: Dynamic (Speed) Effort Upper-Body

Following WARM-UP of choice:

1. Speed Bench (optional: against moderate bands)- 8+ sets of 3 (each rep under 0.8 seconds)
2. Speed Shoulder Press- 8+ sets of 3 (each rep under 0.8 seconds)
3. Lat Pulldowns (with Medium Grip Width)- 7+ sets of 3 (each rep under 0.8 seconds)
4. Smith Machine Yates Rows (with double-overhand grip)- 7+ sets of 3 (each rep under 0.8 seconds)
5. Side Lateral Raises with Light Dumbbell- 3 sets of 12
6. Optional: Bradford Presses with a Very Light Bar Weight or Band- 3 sets of 20
7. Cable Chest Flys- 4 sets of 8

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