Westside Powerlifting Morning Crew-Max Effort Upper Body Workout September 28th
Powerlifting Crew Workout
Main Lift
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Bench against light bands to a 2 board for a max. Then work up to a 3 board max after 2 board max has been achieved.
Accessory Exercises
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Heavy Dumbbells 3 sets of 10 Reps
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Dirty Thirtys 3 Sets
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Bamboo Bar Shoulder press 4 sets of 25 reps
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300 Mini Band Tricep Extensions
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Light Reverse Hypers and Abs
Fight Crew Workout
Med Ball Throw Warm UpMain Lift
1 Rep Max Football Bar followed by 1 Drop set for a 3 rep max and 1 Drop Set for 6 rep maxAccessory Exercises
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3 sets of 3 minute Dumbbell Iso presses
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4 sets of 25 reps of Bamboo Bar (Changing grips each set)
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4 sets of 25 reps Shoulder presses with Bamboo bar
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3 sets of 10 Single Arm Dumbbell Rows
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Upper Body Reactive Med Ball Drills
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