1-15-20 Max Effort upper body

Warm up
3 rounds of:

  • 15 plate front raises
  • 15 DB lateral raises
  • 15 bicep curls
  • 20 banded reverse fly

Main work

  • Work up to a 1 rep max reverse band bench
    rep scheme 5-5-5-3-3-3-1-1-1
    *if you can't set up bands from the top sub with a max effort floor press or max effort reverse grip
  • Push press 5x3 *work up in weight

Auxiliary work

  • lat pull down 3x12
  • snatch grip row 3x12
  • db lateral raise 3x12 *pinkies out
  • single arm db floor press 3x12 *each side

end with

  • 100 banded reverse flys

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