This Friday I want to give you an example of our Max Effort Upper workout.
-Bar Bench 2 x 5, 6 x 1
-Bar JM Press vs micro bands 5 x 6
-Monkey Bar Pull Ups 4 grips 1 x 10ea grip
-D-Incline Fly 3 x 20
-Band Face pull 3 x 15
-EZ Reverse Curl 3 x 10
-Bag Carry 3 x lap
Second workout of the day:
-Neck Machine 3 x 10ea side
-Reverse Hyper 3 x 20
-Ibeam Pull Down Holds 3 x 30sec
ss = superset
Our main exercise is chest, today we used the regular bar with no accommodating resistance to test our numbers prior to our summer training regimen. Our supporting exercise, JM press, is targeting our triceps. Pullups target our back. After our main exercise, all other exercises are chosen to increase the main, address weaknesses, or increase endurance. Our second workout of the day lasts no longer than 30minutes (First session last no more than hour and 10minutes). The second workout is used for recovery and to address weaknesses. During the second session we superset everything. This is an example of how we implement he conjugate training system of Westside Barbell.
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Until next time Iron Made Community.
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