Dynamic Effort Upper Week 21 Day 4
Dynamic Effort Upper Week 21 Day 4
Warm up
DB curls
DB reverse flys
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets
The Lift - Straight bar with bands
Week one will be 60% bar weight and 25% band resistance at the top
As the max effort exercise remember to keep a tight back and push with the triceps first.
Perform 9 sets of 3 reps
Use 3 different grips. Do 3 sets with the index finger on the smooth part of the bar, move your hand out 2 inches and preform 3 more sets, for the last set your little finger should be on the power ring.
Accessories
Flat bench DB press 3x12
Cable push downs palms facing down grip 3x10
Neutral grip face pulls 3x20
Sled chest flys 6x20
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