9/19/13 Dynamic Effort

Speed bench - 185 + doubled mini bands x 3 x 9

Decline dumbbell press - 85s x 15 x 2

Single arm tricep pressdown - 40 x 12 x 4 each arm

Close grip push-ups on med ball - 20 x 2

Close grip lat pull down - 160 x 10 x 4

Shoulder circuit, 6 reps each:

    Front raise

    Side raise

    Rear delt raise

    Shoulder press

20 lb dumbbells, 4 times thru

Preacher curl - 85 x 12 x 4