WESTSIDE POWERLIFTING MORNING CREW-MAX EFFORT UPPER BODY WORKOUT April 19, 2017

Posted by Aj Dobson

POWERLIFTING CREW WORKOUT

Main Lift

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.

Accessory Exercises 

1-Dumbbell Complex
 
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 

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1 comment


  • Awesome workout, my teens tried doing this here at CALO. Thank you so much for sharing workouts. My students really enjoy learning from athletes at Westside.

    Chad Hickam on

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