Week 1, Day 2- Tank Engine Training (UPPER-BODY SPEED DAY)

Day 2
Speed Day (Upper-Body)

DO NOT STATIC STRETCH BEFORE THIS ROUTINE

After a light WARM-UP including light Arnold-presses, perform the following:

1. Speed Bench Press- 7+ sets of 3 reps (less than 0.8 seconds per rep, light weight, change your grip width for each set)

Example video: https://www.youtube.com/watch?v=qtWQ8xBeMQY​


2. Speed Barbell Shoulder Press- 7+ sets of 3 reps (less than 0.8 seconds per rep, light weight)


3. Lateral Raises or Side Raises- 2 sets of 15 reps


4. Seated Rows with Wide Attachment-  3+ sets of 10 reps (alternate between grips)


5. Lat Pulldowns with Wide Attachment- 3+ sets of 10 reps (alternate between grips)