Westside Powerlifting Morning Crew-Max Effort Upperbody Workout October 5th 2016

Powerlifting Crew Workout

Main Lift

• 1 Rep Max Cambered Bar against mini bands 

Accessory Exercises 

• Heavy Dumbbells 3 sets of 10 Reps 

• Powerpresser- 1 set of 10, 1 set of 8, 1 set of 6reps. Increasing weight each set

• Single Arm Rows 3 sets of 10

• Bamboo Bar Bradford Presser  4 sets of 25 reps 

• 300 Mini Band Tricep Extensions 

• Light Reverse Hypers and Abs

Fight Crew Workout 

Main Lift

Accessory Exercises 

• 3 sets of 3 minute Dumbbell Iso presses

• 4 sets of 25 reps of Bamboo Bar (Changing grips each set)

• 5 minutes Unstable Band Training Upper Body 

• 4 sets of 20 reps Shoulder presses with Bamboo bar

• 3 sets of 12 Single Arm Dumbbell Rows

• Upper Body Reactive Med Ball Drills