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DB Reverse flys
Band push downs
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to engage in the max effort movement.
As with the Lower body Max Effort, after you have warmed up take no more than 7 working sets to hit a new 1rm.
Now that you know your max you should only do 3 lifts above 90% and the third one should be a new PR. If you don’t then go till you hit something that’s as heavy as you can safely lift but don’t get greedy and fail.
Try and separate the bar when starting the life. This will get the triceps to fire all the way through the lift
DB flat bench 3x20
Machine chest flys 4x10
Barbell front raises 3x12
Sit ups with pause 3x1min