12-8-21 WEDNESDAY upper Max effort
![12-8-21 WEDNESDAY upper Max effort](http://sistersofironapparel.com/cdn/shop/articles/logoweb_008fb79d-e511-4a9b-8d23-8736949ae6d7.gif?v=1638740457)
- BENCH PRESS WITH FOOTBALL BAR (WIDE GRIP) AGAINST 25% HANGING CHAINS
Work up to a 1 rep max - Drop down sets 3x3x80%
- 3x8 NEUTRAL GRIP (PALMS FACING INWARD) DB FLOOR PRESS
- 3x10 DECLINE EZ CURL ROLLBACK EXTENSIONS
- 3x10 CHEST SUPPORTED (FLAT, FACE DOWN) FOOTBALL BAR ROWS
- Super set:
3 Sets:
20 Standing Straight Arm Lat Pulldowns
Right Into: 20 Face Pulls (same cable attachment) - GHD PVC PADDLING - ACCUMULATE 3 MINUTES