3-12-21 FRIDAY Max Effort upper
![3-12-21 FRIDAY Max Effort upper](http://sistersofironapparel.com/cdn/shop/articles/barbell_circlelogoGOLD_77ff21ae-f102-43d5-8cec-e1bfa5d46cc1.jpg?v=1612232379)
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
Leave a comment