Upper Volume

Westside Barbell Conjugate Method | Louie Simmons | Exercise Programming | Strength Training Methods
October 2nd, 2019 1 minute read

Dynamic Upper

Football Bar Bench 9x5@45% 1RM
-3x5 close grip
-3x5 moderate grip
-3x5 wide grip

45º Incline DB Bench 4x12

Tricep Pressdown 3x15

Sled OH Extension x6 Trips
-1 trip = 60m down AND back
-90% recover after each trip
-keep constant tension in straps

Giant Set x3
-banded face pull x25
-banded press-down x50
-band tear x75
-banded OH ext. x100