10-19-18 max effort upper

  • Work up to a 1 rep Max effort floor press 
  • Barbell Shoulder press 4x5
  • lat pull down 4x12-15
  • chest supported fly 4x12-15
  • bicep curls 4x15-20
  • reverse hyper or back ext 4x10-12

Then 3 rounds of: 

  • 15 barbell push ups 
  • 10 dumbbell snatch 


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