Dynamic Effort Upper Week 9 Day 4
Dynamic Effort Upper Week 9 Day 4
Warm up
Banded curls
Banded overhead ext
Seated rows
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 - Banded camber bar bench
Week one will be 60% 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.
Accessories
Decline bench 4x15
Banded skull crushes 4x10
Band pull aparts 3xmax
Banded push downs 3x60
Single arm farmer carries 5x30m
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