'#NADC Subscribe for more!  Visit https://neenwilliamsco.com for exclusive merch.  Follow on Instagram: @neenwilliams and @nadcofficial for daily updates.  http://onnit.sjv.io/c/1239457/347302/5155 Use code: NEEN for 10% OFF all of the amazing supplements!  https://bty.tenthousand.cc/williams Use Code: NEEN for 20% OFF all the amazing gear!  Here’s a little explosive upper routine I did last week! Inspired by some of the workouts @dogpound @reign_train @emilyy_fitness @kilerk0  A - Resisted bench press ( 5 2sec pause at bottom, explode up/ 5 fast tempo) - Resisted push-up ( 5 2sec pause at bottom, explode up/ 5 fast tempo) - Bent over Drop row ( 5 drop row, 5 fast tempo) B - SA push press ( 5,4,3,2,1) up in weight each set. - Pull ups ( 5,4,3,2,1) up in weight each set. - Dips 12 C - Resisted flys 4x5 ( hold for 5sec at contraction every 5 reps) 20 reps total - Rows 4x5 ( hold for 5sec at contraction every 5 reps) 20 reps total - T raise 4x5 ( hold for 5sec at contraction every 5 reps) 20 reps total Arm Farm (w/ or w/out BFR Bands) Fast tempo - Resistance bands, 4 sets of 25, 100 reps total of each. - High pulls - Push-downs - Curls LFG!!!! 

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