Garage Gym Barbell 12-8 Max Effort Upper Body

Warm up

1) 8 rounds of 20 secs work/ 10 secs rest

  • box jumps
  • weighted leg raises

2) Then 2 rounds of:

  • 20 tricep pull downs
  • 20 band pull aparts

Strength work

1) ME Board Press

2) Then 3 rounds "near failure" of:

  • Tricep press
  • dumbbell press
  • landmine rows

*pick a weight you struggle with for 12 reps, then see if you can get rep 13,14,15.

3) Then end with:

  • 100 tricep pull downs
  • 100 shoulder press *
  • 100 rear delt flys *
  • 100 sets of your favorite ab movement

*use very light dumbbell around 3-5lbs and scale reps down as needed

 


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