![Speed bench](https://www.elitefts.com/wp/wp-content/uploads/2015/07/bench-e1436215263166.png)
Speed bench against double Red minis
195x3x3
215x3x3
235x3x3
1/4 dips with weight
3x20
Fatbell swings against monster band
3x20
Fatbell tricep ext
3x20
Seated shrugs with rolled shoulders/forward lean (Wenning style)
3x15, slow tempo, pause, squeeze
Speed bench against double Red minis
195x3x3
215x3x3
235x3x3
1/4 dips with weight
3x20
Fatbell swings against monster band
3x20
Fatbell tricep ext
3x20
Seated shrugs with rolled shoulders/forward lean (Wenning style)
3x15, slow tempo, pause, squeeze