6-4-21 FRIDAY max effort upper

Main work

• Bench from pins 3x1x90% or new max
  Set pins 3 inches from chest
• Close grip bench 4x6x70%- last round do an amrap if it feels good
  For anyone with shoulder issues- use a slingshot or block to avoid shoulder irritation
• Strict press 3x3x80%

Auxiliary work

• Superset:
  
  • 12 db lateral side raises
  • 40 banded rear delt fly
• Tricep- your choice of movement- heavy 3x6-8
• Lat pull down 3x8-10
• barbell rows 3x12-14 moderate

  Take a warm up set to find working weight. Feel the burn & make these count!
• DB bicep curls 3x12-14
• 1x100 banded tricep pull downs