9-8-20 Max Effor upper body

Main work

• Work up to a 1 rep max close grip "REVERSE BAND" bench
  Read here about reverse band and how to attach HERE
  If you don't have a power rack to attach bands at the top, substitute today's work with a 2 board press (tip: use a yoga block on your chest if you don't have a board to use)
• Bench 3x6x75% of your 1 rep max
  Your choice of grip
• JM press 5x5 heavy HERE
  If this movement hurts your elbows, sub with heavy skull crushers

Auxiliary work

• lat pull downs 5x12
  If you don't have a lat pull down machine, do these banded
• db lateral side raises 5x12
• banded tricep pull downs 2x100
• banded facepulls 1x100
• banded chest supported rows 1x100