Shirt or No?
Max Effort Upper
1 Board Straight Bar Bench (raw OR geared) 1RM
-bench grip
2 Board Straight Bar Bench 4x4
-if 1RM was done in gear remove shirt and go raw
-set 1 = bench grip
-set 2 = 1 finger width out
-set 3 = 2 finger widths out
-set 4 = 3 finger widths out
DB Williams Ext. 4x8
Reverse Pec Deck 3x12
-2sec pause at contraction
-shoulder blade/mid back emphasis
Band Tears 5x40
-palms up
1 Board Straight Bar Bench (raw OR geared) 1RM
-bench grip
2 Board Straight Bar Bench 4x4
-if 1RM was done in gear remove shirt and go raw
-set 1 = bench grip
-set 2 = 1 finger width out
-set 3 = 2 finger widths out
-set 4 = 3 finger widths out
DB Williams Ext. 4x8
Reverse Pec Deck 3x12
-2sec pause at contraction
-shoulder blade/mid back emphasis
Band Tears 5x40
-palms up
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