3-20-20 Max Effort upper body

Warm up
2 rounds of:

• 20 banded tricep pull downs
• 15 db bicep curls
• 10 db shoulder press
• 20 db floor press

Main work

• Work up to a 1 rep max floor press
  *if you don't have larger bumper plates at home and using smaller iron plates, make sure to have a spotter or sub this movement to a pin press 2 in from chest for safety.
  *for those working with limited equipment:
  5x10 DB floor press
• floor press 3x6x70% of your 1rm today *On your 3rd set do as many reps as possible

Auxilary work

• DB overhead tricep extension 4x12
• banded pull downs 4x20
• DB incline press 4x12
• DB lateral raises 4x12