Locking the Bench
Max Effort Upper
2 Board Bow Bar Bench 1RM
-3 chains (each side)
-bench grip
Bow Bar Bench 3x6
-3 chains (each side)
-moderate grip
EZ Bar Skullcrusher 4x10
-close grip
DB Lateral Raise x5, 10, 15
-pause for 1sec at top AND bottom to ensure no momentum
Banded Face Pull 4x50
-elbows high
-forehead target
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