6/5/10


dynamic effort bench

bench press
3 sets ring finger grip
3x3@270
3 sets middle finger grip
3x3@270
4 sets competition grip
3x4@270


lying db extension
8x1@40
8x1@45
8x1@50
8x1@55


db side raises
10x1@30
10x1@35
10x1@40


bent over db raises
10x1@30
10x1@35
10x1@40