11-20-20 WEEK 3 of 3 week cycle. FRIDAY Max Effort upper

Main work

  • Bench - carpet press 4x6x60%, then 3x1x90%  comp grip
  • Incline bench 3x6-8 @70%
    Percentage is based on your 1 rep max incline bench. If you need to substitute and use dumbbells, pick a moderate/heavy weight

Auxiliary work

  • Lat pull down wide grip 4x10-12
  • chest supported row 4x10-12
    If doing these banded add more reps 4x20-30
  • Tricep overhead extensions 3x8-10 moderate/heavy
  • Tricep skull crusher 3x12-15 moderate
    On your last set of the skull crushers do amrap (as many reps as possible)
  • Hammer curls 3x15 moderate
  • 1x100 banded lateral raises (each arm)
  • 1x100 banded hammer curls (each arm)
  • 1x100 band pull aparts lying on bench
  • 1x200 ab of choice

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