Max Effort Upper Week 1 Day 2
Max Effort Upper Week 1 Day 2
Warm up
Band pulls parts
DB curl
Band push downs
Do a few reps with the bar to get familiar with the bar
Do a few sets slowly building up the weight until you feel warmed up
The Lift - Pin Press
As with the Lower body Max Effort, after you have warmed up take no more than 7 working sets to hit a new 1rm.
If you know your max then you should only do 3 lifts above 90% and the third one should be a new PR. If you don’t then go till you hit something that’s as heavy as you can safely pull but don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time.
Squeeze shoulder blade together and pull the pats down before you start the lift. This will give you more stability throughout your lift.
Accessories
Tricep push downs 3x10
DB rows 3x10
Face pulls 3x15
Cable crunches 3xmax
