Dynamic Effort Upper Week 32 Day 4
Dynamic Effort Upper Week 32 Day 4
Warm up
Push ups
Band face pulls
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 - Straight bar with chains
Week one will be 55% bar weight and 25% chain weight 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.
Accessories
Flat DB press 3x20
Lat pull downs 3xmax
Seated rows 3xmax
Heavy farmer walks 5x20m
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