Max Effort Upper
Concentric Football Bar Pin Press 1RM
-widest grip
-pin set to sticking point (mini-max) of straight bar bench
Concentric Football Bar Pin Press 3x3
-moderate grip
-same pin height as above
30º Incline DB Tricep Rollbacks 4x6
-keep elbows tight
DB Front Raise Static Hold 5x30sec
-thumbs up(palms facing each other)
-keep elbows facing downward
-bottom DB head to eye level
Banded Face Pull 4x50
-lead with the elbows
-target forehead
-as the elbows are driven back, simultaneously pull band slightly apart to activate traps
Only Upward
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