Dynamic Effort Upper Week 19 Day 4

Warm up

DB curls

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 - Straight bar with bands

Week one will be 50% 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

Flat bench DB press 3x12

Cable push downs palms facing down grip 3x10 

Neutral grip face pulls 3x20

Sled chest flys 6x20