Dynamic (Speed) Effort Upper-Body (DAY TWO of the Week)

DAY TWO for Week of January 13, 2020
Dynamic (Speed) Effort Upper-Body
1. Single-Arm Arnold Presses- 2 set of 12 (per arm)
2. Barbell Shoulder Press- 7+ sets of 3 (0.8 seconds per rep)
3. Bench Press w/ Moderate Bands (Optional)- 6+ sets of 3 (0.8 seconds per rep)
4. Lat Pulldown w/ Pronated Grip 7+ sets of 2 (0.8 seconds per rep)
5. Seated Row (Machine or Cable) 6+ sets of 2 (0.8 seconds per rep)
6. Optional: EZ Bar Cheat Curls 5 sets of 3 (0.8 seconds per rep)
7. Chest Flys or Pec Deck 4 sets of 10