Friday's Upper Body Workout

FRIDAY'S Work:

1) Bench 3x3x75%

2) Then 3 rounds of:

• 10-12 dumbbell chest flys
• 10-12 hammer curls
• 10-12 rear delt flys

3) Then 6-8 rounds of 40 secs work/20 secs rest:

• barbell or dumbbell clean & press
• plank w/leg side raise
• weighted ab crunch