started implementing "wenning warmups" to my westside conjugate program. today was a dynamic effort upper body day. work consisted of...

## super set, 4 x 25

- inclined tricep extensions

- dumbbell rows

- dumbbell press

use light-to-moderate weight. work fast but controlled. finish a movement, go right into the next. total is 300 reps. massive pump.

## main lift

- bench. used a football bar with 35-45% of max. 6 x 3. explosive movement.

- wrap with overhead press. 5 x 5

## accessory work...

- arnold press, 3 to fail

- body weight dips, 3 to fail

- pull ups 3 x to fail

lotta reps. massive pump. weights flew.

give it a try. lemme know how it works for ya.