9-1-20 Max Effort upper body

Warm up with 2-3 rounds of:

  • 20 band spread aparts using light tension mini bands at wrist
  • 20 banded tricep pull downs
  • 20 banded straight arm pull downs- target lats
  • 20 banded bicep curls
  • 20 banded shoulder side raises - if you don't have a light enough band, use 3-5lbs db just for warm up

Main work

  • Work up to a 1 rep max 1 board press
    The goal for max effort days is to hit 3 singles at 90% or more with the goal of no failures.
  • close grip bench 3x6x75%
    If you are new and don't have a 1 rep max to base percentages on yet, use a moderate weight.

Auxiliary work

  • DB shoulder press neutral grip 5x12
  • banded tricep pull downs 1x100

super set the following:

  • Single arm bent over row 3x12 each side
    take a few warm up sets to find your working weight
  • Lat pull downs 3x12
    if you don't have access to a lat pull down machine sub with banded lat pull downs. You can attach bands at the top of a pull up bar or rand.

super set the following:

  • DB skull crushers 5x12
  • DB lateral side raises 5x12 lift/moderate

Please note, comments must be approved before they are published