Heavy Hammer Gym

Dynamic Overhead Press

Speed Overhead Press – 60% x 3 reps x 8 sets w/30 sec-60 sec rest – 115 lbs

Bench Press – 60% x 12 reps x 3 sets – 200 lbs

Lying Tricep Extension – 50% x 8 reps x 3 sets – 70 lbs

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

Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 20 lbs