11-20-20 WEEK 3 of 3 week cycle. FRIDAY Max Effort upper

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