5-28-21 FRIDAY Max Effort upper body

Only for those not competing

Main work

• Work up to a heavy 3 rep carpet press- wide grip
• close grip bench 4x6x65%
keep little rest between sets
• Barbell skull crusher to pins 3x6-8 heavy

  Don't count warm up sets to find working weight
• Super set with little rest:
  
  • 5x8-10 DB shoulder press
  • 5x10 hammer curl
  • 5x10 db lateral side raise

Finish with:
1x100 banded reverse flys