Max Effort Upper Week 34 Day 2
Max Effort Upper Week 34 Day 2
Warm up
DB curls
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 engage in the max effort movement.
The Lift - Retest Close grip
As with the Lower body Max Effort, after you have warmed up take no more than 7 working sets to hit a new 1rm.
Now that you know your max 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 lift but don’t get greedy and fail.
Tighten lats before you start the lift and keep the bar under control throughout the lift
Accessories
DB JM presses 3x15
Face pulls 3xmax
Lying side raises 3xmax
BB side raises 4xmax
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