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Banded overhead ext
Band pull downs
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 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.
Flat bench 4x15
Rolling tricep ext 4x10
Seated rows 3xmax
Sled overhead press 5x20m