Dynamic Effort Upper Week 43 Day 4

Louie Simmons
Mon Jul 09, 2018

Dynamic Effort Upper Week 43 Day 4

Warm up

Band push downs  

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 bands 

Week one will be 50% bar weight and 25% band tension 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. 


Incline push ups 4x10

Cable push downs reverse grip 3x20

Band pull aparts 3x30 

Barbell high pulls 5x10