Upper Tier

Westside Barbell Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
August 31st, 2019 1 minute read

Dynamic Upper

Straight Bar Bench 9x5@50% 1RM
-against mini bands
-3x5 moderate grip
-3x5 bench grip
-3x5 wide grip

DB Bench 2x10, 2x20
-keeping arms at 45º(emphasizing the triceps)

DB Rollbacks 5x15
-keeping elbows tight(no flare)

Wide Grip Lat Pulldown 3x20
-target high on the clavicles

Banded Tricep Pushdown x400
-40-70 each set