2-12-21 FRIDAY Max Effort upper

Main work

• Work up to a heavy 3 rep carpet press- wide grip
• close grip bench 4x6x65%
  keep little rest between sets
• Barbell skull crusher to pins 3x6-8 heavy
  Don't count warm up sets to find working weight

Auxiliary work

• Super set with little rest:
  
  • 5x8-10 DB shoulder press
  • 5x10 hammer curl
  • 5x10 db lateral side raise
• Finish with:
  
  • 1x100 banded reverse flys