Dynamic Effort Upper Week 23 Day 4

Louie Simmons
Tue Jun 26, 2018

Dynamic Effort Upper Week 23 Day 4

Warm up

DB curls

Cable 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 do your working sets

The Lift - Camber bar with bands 

Week one will be 55% 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. 


Close grip bench 5x5

Cable push with rope attachment 3x10 

Side raises 3x20

Sled Overhead press 6x30