10-16-19 Max effort upper body

Warm up:
3 rounds of:

• H rolls- stick with the light weight, the purpose it to bring bloodflow to the shoulders
• 8 DB shoulder press
• 8 DB front raise

then 4 rounds tabata 20/10 of:

• DB floor press
• mini band pull aparts

Main work:
*the main work will have 3 options for those with limited equipment & beginners

Option 1)

• Work up to a 1 rep football bar bench press
• strict shoulder press 5x3 *work up to heaviest set of 3

Option 2) with limited equipment

• Work up to a 1 rep carpet press *roll a yoga mat and use at your chest. Have a partner hold in place or keep in place by wrapping a band around the mat and your chest
• strict shoulder press 5x3

Option 3) beginners or those without barbell/rack

• DB floor press 3x"max reps"  warm up to a nice heavy weight that you may get 8-10 reps and then see how many you can get each round
• DB seated strict shoulder press 4x6-8

Auxiliary work

• DB shoulder press 4x8
• DB lateral raises 4x12-14
• pull ups 4x8
• bent over DB rows 4x8-10 each side