Tri's

Westside Barbell Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
March 30th, 2019 1 minute read

Dynamic Upper

Overhead Sled Tricep Ext. x1/4mi

Dynamic Bench 9x3@50% 1RM
-1 20lb chain link per side per 100lbs benched
-2.5" cambered bar
-3x3 close grip
-3x3 moderate grip
-3x3 wide grip

Straight Bar Ballistic Bench 3xGood Burn @45% 1RM
-bar quickly lowered and is caught ~1" from shirt and pressed back up
-no rest mid set(no rest between reps)
-wide grip if 1RM is missed at bottom
-moderate grip if 1RM is missed at top

Incline DB Rollbacks x5, 10, 15, 20, 25, 30

Reverse Pec Dec 4x15
-palms facing inward

Banded Face Pull 4x40
-ss-
Band Tear x80