Shirt or No?

Westside Barbell Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
June 1st, 2019 1 minute read

Max Effort Upper

1 Board Straight Bar Bench (raw OR geared) 1RM
-bench grip

2 Board Straight Bar Bench 4x4
-if 1RM was done in gear remove shirt and go raw
-set 1 = bench grip
-set 2 = 1 finger width out
-set 3 = 2 finger widths out
-set 4 = 3 finger widths out

DB Williams Ext. 4x8

Reverse Pec Deck 3x12
-2sec pause at contraction
-shoulder blade/mid back emphasis

Band Tears 5x40
-palms up