Dynamic Effort 10/11/12

Speed Bench
    185 + 120lbs band for 8 sets of 3 reps

Decline Dumbell Press
    85s for 3 sets of 15 reps

Rope Tricep Pressdown
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 15 reps

Wide Grip Lat Pulldown
    120 for 10 reps
    130 for 8 reps
    150 for 6 reps
    90 for 15 reps

Dumbell Shrugs
    85s for 4 sets of 20 reps

Blast Strap Face Pulls
    3 sets of 15 reps

Cable Preacher Curl
    50 for 10 reps
    60 for 8 reps
    70 for 6 reps
    40 for 12 reps