WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT UPPER BODY WORKOUT April 19, 2017
POWERLIFTING CREW WORKOUT
Narrow Grip Bench Press
- Work up to 1 rep max on a narrow grip bench press.
- Warm up with 135lbs
- Try hit your new record lift on the 7th set.
Warm up with 25lbs Dumbbells and work up to the heaviest weight you can press for 10 reps.
2-JM Press 3 sets of 20reps
Choose a weight that you will struggle to lift 12 times. So on rep 18,19,20 you should be struggling.
3-ATP Rows 135lbs to near failure
3 set of as many reps as you can get .
(20 + should be achieved)
4-Barbell Pull Overs
3 Sets of 10 reps- Choose a weight that you will struggle to lift 10 times. So on rep 8, 9, 10 you should be nearly at failure.
5-Finish The Work Out with the following
300 reps of Tricep Band Extensions
100 reps of shoulder presses with light Dumbbells (15lbs)
100 reps of Rear Delt flies with 10 lbs