3-12-21 FRIDAY Max Effort upper
Main work
- Work up to a heavy 3 rep carpet press- comp grip
- close grip bench 4x5x70%
- Bamboo bar bench complex 3 x (3 presses + 1 (30) sec hold) If you don't have access to a bamboo bar, substitute with 3x30-40secs bottoms up Kb hold
- Superset:
- Rear delt fly 5x8-10
- seal row 5x8-10
- Barbell push ups 5x10
- bicep curls 5x10
- 1x100 ab of choice
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