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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
Week one will be 50% bar weight and 25% band tension 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.
Earthquake bar Isometricsa 4x1min
Cable push downs 3x20
Barbell high pulls 3x20
Seated side raises 3xmax