9-1-20 Max Effort upper body

Warm up with 2-3 rounds of:

• 20 band spread aparts using light tension mini bands at wrist
• 20 banded tricep pull downs
• 20 banded straight arm pull downs- target lats
• 20 banded bicep curls
• 20 banded shoulder side raises - if you don't have a light enough band, use 3-5lbs db just for warm up

Main work

• Work up to a 1 rep max 1 board press
  The goal for max effort days is to hit 3 singles at 90% or more with the goal of no failures.
• close grip bench 3x6x75%
  If you are new and don't have a 1 rep max to base percentages on yet, use a moderate weight.

Auxiliary work

• DB shoulder press neutral grip 5x12
• banded tricep pull downs 1x100

super set the following:

• Single arm bent over row 3x12 each side
  take a few warm up sets to find your working weight
• Lat pull downs 3x12
  if you don't have access to a lat pull down machine sub with banded lat pull downs. You can attach bands at the top of a pull up bar or rand.

super set the following:

• DB skull crushers 5x12
• DB lateral side raises 5x12 lift/moderate