DE Upper Body/Energy Systems Development

Upper body warm-up

Ballistic bench press:
1x8 empty bar (not ballistic)
2x3 95lbs
3x3 115lbs
6x3 125lbs (with rest-pause)
6x3 125lbs (without rest-pause)

Push-pull Superset:
3x10 dips
1x10 pull-ups
1x8 pull-ups
1x6 pull-ups

Deltoid Triad (2x22.5lbs all):
3x8 rear delt flies
3x8 lateral raises
3x8 front raises

Elbow flexion:
3x8 50lbs Strict curl
---

ESD:
10:00 HIIT on stationary bike