Max Effort (Heavy) Upper Body (DAY THREE for the Week)

DAY THREE for the Week
Max Effort (Heavy) Upper Body

1. Main: Smith machine floor press- 7+ sets of 1 rep (ramp up to a one-rep max)
2. Standing single-armed Arnold presses- 3 sets of 6-8 reps (per arm)
3. Alternating hammer curls- 3 sets of 6 (per side)
4. Pec deck or dumbbell chest flys- 4 sets of 10
5. Lat pulldown from moderate grip width- 5+ sets of 10
6. Pushups on ball (medicine, yoga, basket, or bosu ball) 3+ sets of 10

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