Dynamic Effort Upper Week 47 Day 4

Warm up

Band push downs  

Banded pull aparts

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 -  Camber bar with bands 

Week one will be 55% bar weight and 25% band tension 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

DB bench 4x15

Cable push downs with Rope 3x20

Lat pull downs 3x20

Seated chest flys 5x10