10-16-20 Week 2 of 3 week cycle. Max Effort upper body

Warm up
Let's get those lats, triceps and rear delts fired up!

• 10-15 banded single arm lat pull - each side HERE
• 10-15 lying side rotations HERE
• 20-30 Banded tricep pull downs
• 30 sec bottoms up kb hold

Main work

• max effort shoulder press or push press (your choice today) 3x1
  3 singles above 90%
• 3x6x65% close grip
• incline DB rear delt flys 3x10-12
• DB lateral side raises 3x10-12
• super set for 10 rounds
  
  • 8-10 Lat pull down wide grip - light
    sub with banded lat pull down if needed.
  • 8-10 Barbell bent over row - light/moderate

• Banded tricep pull down 1x100
• Banded pull apart 1x100
• Banded single arm lat pull 1x100 each side
  pull elbow into side
• 100 ab of choice