Sunday: 150712 (3-7)

Posted: July 3, 2015 in DE Upper
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DE Upper: Work up to 9×3
Speed Bench:

Assistance A: Pick One (2-3 sets of 5-20 reps)
Dumbbell Bench Press (Flat or Incline):

Assistance B: Pick One (3-5 sets of 5-20 reps)
JM Press:
RS Press (Barbell or Dumbbell):
Tate Press:
Triceps Extension (Barbell, Cable, or Dumbbell):
Weighted Dip (Regular or Ring):

Assistance C: Pick Two (5-6 total sets of 5-20 reps)
Barbell Row (Pendlay, Regular, or Yates):
Dumbbell Row (Chest-Supported, Kroc, or Regular):
Lat Pulldown (Neutral, Regular, Reverse, or Wide-Grip):
Pullup (Neutral, Regular, Reverse, or Wide-Grip):

Assistance D: Pick One (2-3 sets of 5-20 reps)
Dumbbell Press (Push, Standing, or Seated):
Shoulder Complex (Side and Rear Delts):

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