Max Effort Upper Week 22 Day 2

by Louie Simmons on June 26, 2018

Max Effort Upper Week 22 Day 2

Warm up

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.

The Lift - Retest 3 inch pin press   

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