DAY THREE for Week: Max Effort (Heavy) Upper-Body

Following WARM-UP of choice:
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1. Smith Floor Press- 7+ sets of 1 (ramp up to a one-rep max)
2. Bench Press- 3+ sets of 5
3. Pull-Ups (can be assisted)- 4+ sets of 8
4. Bent-Over Rows- 3+ sets of 5
5. Side Raises- 2+ sets of 15
6. Cable Chest Flys- 3+ sets of 10