Max Effort (Heavy) Upper-Body (DAY ONE of the Week)

1. Single-Arm Arnold Presses 1 set of 12 (per side)
2. Main: Bench Press 7+ sets of 1 (work up from the bar to a one-rep max)
3. Push-Press 5+ sets of 5 reps
4. Yates Rows 5+ sets of 5 reps
5. Lat Pulldown with Moderate Pronated (Palms-Away) Grip 3 sets of 10
6. Pec Deck or Dumbbell Flys 3 sets of 10
7. Optional: EZ Bar Curls 5+ sets of 5 reps