Garage Gym Barbell 12-14 Max Effort Upper

Strength

1) ME Wide Grip Bench

• try to reach a max on the 7th set

2) Barbell Push Press complex:

• start with light weight and work up to a 10 rep max

3) Then 3 rounds of "near failure" of:

• tricep barbell press
• dummbell pullovers
• single arm dumbbell rows (each side)

4) Then:

• 200 Tricep pull downs
• 100 Rear Delt flys
• 50 Bicep Curls

5) Optional:

• 20 mins cardio