6-4-21 FRIDAY max effort upper

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

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like