4-2-21 FRIDAY max effort upper

Main work

  • Floor press 3x1x90% or new pr
  • barbell skull crushers to pins 4x6, amrap on your last set

Auxiliary work

  • reverse grip barbell rows 6x12
  • DB single arm floor press 6x8 each side increasing weight each round
  • Bicep curls 3x14 - option: use a football or curl bar if possible
  • Chain lateral side raises 3x12-14- if you don't have appropriate chains sub with DBs
  • 1x100 barbell pushups
  • 1x100 tricep band pull downs
  • 1x100 facepulls

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