Dynamic Effort Upper Week 39 Day 4

by Louie Simmons on July 09, 2018

Dynamic Effort Upper Week 39 Day 4


Warm up

DB bench  

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 -  Camber bar with bands 

Week one will be 60% 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. 


Accessories


Earthquake bar Isometricsa 4x1min

Cable push downs 3x20

Barbell high pulls 3x20 

Seated side raises 3xmax

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