Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench
Supplement: 3-5 sets x 2-6+ reps
Press
Accessory 1: 2-4 sets x 6-15+ reps
Dumbbell Front and Side Raise
Accessory 2: 1-3 sets x 6-15+ reps
Dumbbell Rear Delt Fly
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Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench
Supplement: 3-5 sets x 2-6+ reps
Press
Accessory 1: 2-4 sets x 6-15+ reps
Dumbbell Front and Side Raise
Accessory 2: 1-3 sets x 6-15+ reps
Dumbbell Rear Delt Fly
DE Upper: 8-10 sets x 3 reps
Medium-Grip Speed Bench (Bands)
95x3x10
Supplement: 3-5 sets x 2-6+ reps
Press
95x5x5
Accessory 1: 2-4 sets x 6-15+ reps
Dumbbell Front and Side Raise
15x14x4
Accessory 2: 1-3 sets x 6-15+ reps
Dumbbell Rear Delt Fly
15x18x3