8-4-31 MAX EFFORT upper body
Main work
- Floor press against 25% chains
work up to a 1 rep max - Floor press drop set 3x3x80%
Auxiliary
- Neutral grip (palms inward) DB floor press 3x8
- Incline DB JM Press or DB roll back 4x10 video HERE
- Bent over Barbell row against bands from front 3x1
- Wide grip low cable row 3x12
- DB side bends 3x20
- Finish with:
Seated overhead banded tricep extensions 4x25
Banded reverse fly 3x20