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

DAY TWO
Max Effort (Heavy) Upper Body
Following warm-up of choice:
1. Max Bench Press- 7+ sets of 1 (ramp up from the bar to a one-rep max)
2. Strict Standing Shoulder Press- 5+ sets of 5
3. Lat Pulldown with Close Neutral Grip (“Double D” Attachment)- 5+ sets of 5
4. Chest Flys or Pec Deck- 3+ sets of 8
5. Bent-Over Rows- 3 sets of 10
6. Optional One-Armed Arnold Presses- 3 sets of 6-8 (per arm)
7. Optional: Heavy Alternating Hammer Curls- 3 sets of 5 (per arm)
8. Optional: EZ Bar Curls 3 sets of 5
9. Optional: Band Shoulder Presses 3 sets of 15