3-12-21 FRIDAY Max Effort upper

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
    Auxiliary work
    • Superset:
      • Rear delt fly 5x8-10
      • seal row 5x8-10
      • Barbell push ups 5x10
      • bicep curls 5x10
    • 1x100 ab of choice

    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