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Band push downs
Lat 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 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.
Tighten lats before you start the lift and keep the bar under control throughout the lift
DB rolling ext 3x15
Wide grip seated rows 3xmax
Lying side raises 3xmax
Weighted sit ups 4xmax