Dynamic Effort Upper Week 9 Day 4

Louie Simmons
Tue Jun 26, 2018

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. 


Decline bench 4x15

Banded skull crushes 4x10

Band pull aparts 3xmax

Banded push downs 3x60

Single arm farmer carries 5x30m