WESTSIDE POWERLIFTING MORNING CREW-DYNAMIC EFFORT UPPER BODY WORKOUT April 22, 2017
POWERLIFTING CREW WORKOUT
Main Lift
Speed bench against red bands w/ Mega bow bar
* use 55% of 1 rep max
ACCESSORY MOVEMENTS
* Freak bar bench - 3 sets of 30 reps
- 10 reps fully extended
- 10 reps partially extended
-10 reps 1 inch off your chest
* Standing shoulder press w/ bamboo bar - 3 sets of 30 reps
- 10 reps in the front of your head
-10 reps behind
-10 reps alternating
* Tricep pull downs w/ bands- 3 sets of 50
* Lat pull downs- 3 sets of 20
Finish With
* Standing Abs 3 minutes