Dynamic Effort Upper Week 18 Day 4

Warm up

Push ups 

DB reverse flys

Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets

The Lift - Floor press with bands 

Week one will be 60% bar weight and 25% band resistance at the top

As the max effort exercise remember to keep a tight back and push with the triceps first.

Perform 9 sets of 3 reps

Use 3 different grips. Do 3 sets with the index finger on the smooth part of the bar, move your hand out 2 inches and preform 3 more sets, for the last set your little finger should be on the power ring. 

Accessories

Low incline DB bench 5x5

Cable push downs with palms up grip 3x10 

High pulls with Kettlebells 3xmax

Sled upright row 5x30m