Heavy Hammer Gym

Dynamic Overhead Press

AM

Speed Overhead Press – 60% x 3 reps x 8 sets – 115 lbs

Lying Tricep Extension – 50% x 8 reps x 3 sets – 65 lbs

Dumbbell Fly – 50% x 12 reps x 3 sets – 20 lbs

PM

Bench Press – 60% x 12 reps x 3 sets – 195 lbs + 135 x 5 Pause reps

Dumbbell Lateral Raise – 50% x 12 x 3 – 15 lbs, 20 lbs, 20 lbs

Incline Bench Press – 135 x 5 Pause x 5

DB Shrugs – 100 x 12 x 3

Seated Lat Rows – 100 x 12, 130 x 12 x 2