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

Posted on October 05 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 

Med Ball Throw Warm Up

Main Lift

1 Rep Max Floor Press with a Bow Bar

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 

(No Conditioning Necessary as SPP work will be done later) 

2 comments

  • Westside Barbell: October 07, 2016

    You Got it !!

  • Jacob Lewis: October 05, 2016

    Thank you so much please don’t stop doing these

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