4-2-21 FRIDAY max effort upper

Main work

• Floor press 3x1x90% or new pr
• barbell skull crushers to pins 4x6, amrap on your last set

Auxiliary work

• reverse grip barbell rows 6x12
• DB single arm floor press 6x8 each side increasing weight each round
• Bicep curls 3x14 - option: use a football or curl bar if possible
• Chain lateral side raises 3x12-14- if you don't have appropriate chains sub with DBs
• 1x100 barbell pushups
• 1x100 tricep band pull downs
• 1x100 facepulls