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

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like