11-20-20 WEEK 3 of 3 week cycle. FRIDAY Max Effort upper
![11-20-20 WEEK 3 of 3 week cycle. FRIDAY Max Effort upper](http://sistersofironapparel.com/cdn/shop/articles/barbell_circlelogoGOLD_773041a9-94c3-45a1-8fdf-42fe18d67037.jpg?v=1605727634)
Main work
- Bench - carpet press 4x6x60%, then 3x1x90% comp grip
- Incline bench 3x6-8 @70%
Percentage is based on your 1 rep max incline bench. If you need to substitute and use dumbbells, pick a moderate/heavy weight
Auxiliary work
- Lat pull down wide grip 4x10-12
- chest supported row 4x10-12
If doing these banded add more reps 4x20-30 - Tricep overhead extensions 3x8-10 moderate/heavy
- Tricep skull crusher 3x12-15 moderate
On your last set of the skull crushers do amrap (as many reps as possible) - Hammer curls 3x15 moderate
- 1x100 banded lateral raises (each arm)
- 1x100 banded hammer curls (each arm)
- 1x100 band pull aparts lying on bench
- 1x200 ab of choice
Leave a comment