Arching for Bench

Westside Barbell Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
March 26th, 2019 1 minute read

Max Effort Upper

1️⃣Arch Bar 1RM
-against single looped average bands

2️⃣Arch Bar 3x4
-against single looped average bands
-upper back/lat engagement emphasis

3️⃣Incline DB Rollbacks 4x7
-30° incline

4️⃣Plate Loaded Row Machine 3x10
-1sec pause at contraction
-bilateral
-double overhand, high elbows, targeting rear delts