3-20-20 Max Effort upper body

Warm up
2 rounds of:

  • 20 banded tricep pull downs
  • 15 db bicep curls
  • 10 db shoulder press
  • 20 db floor press

Main work

  • Work up to a 1 rep max floor press
    *if you don't have larger bumper plates at home and using smaller iron plates, make sure to have a spotter or sub this movement to a pin press 2 in from chest for safety.
    *for those working with limited equipment:
    5x10 DB floor press
  • floor press 3x6x70% of your 1rm today *On your 3rd set do as many reps as possible

Auxilary work

  • DB overhead tricep extension 4x12
  • banded pull downs 4x20
  • DB incline press 4x12
  • DB lateral raises 4x12

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