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

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