Dynamic Effort Upper Week 16 Day 4
Dynamic Effort Upper Week 16 Day 4
Warm up
Push ups
DB reverse flys
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets
The Lift - Floor press with bands
Week one will be 50% bar weight and 25% band resistance at the top
As the max effort exercise remember to keep a tight back and push with the triceps first.
Perform 9 sets of 3 reps
Use 3 different grips. Do 3 sets with the index finger on the smooth part of the bar, move your hand out 2 inches and preform 3 more sets, for the last set your little finger should be on the power ring.
Accessories
Low incline DB bench 5x5
Cable push downs with palms up grip 3x10
High pulls with Kettlebells 3xmax
Sled upright row 5x30m
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