Warm up
Band push downs
Banded pull aparts
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 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.
Accessories
DB bench 4x15
Cable push downs with Rope 3x20
Lat pull downs 3x20
Seated chest flys 5x10
