Pointers

*Try to finish the workout in about 45 minutes, excluding your warm up. 
*On the Max Effort exercise, your 7th set should be your heaviest attempt
*On Dynamic days velocity of the barbell is important, if it feels too slow/heavy, remove weight but
keep the band tension the same

Week 1 - Day 1 - Max Effort

Main:  Straight bar pin press sticky point height, close grip 1RM
Accessories: 
1.    Straight bar pin press, same pin height, close grip 3 x 6
2.    Dumbbell extensions 4 x 8 
3.    Cable face pulls  4 x 10
4.    Banded tricep extension 3 x 50

Week 1 - Day 2 - Dynamic Effort

Main:  Straight bar bench 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    75 degree incline close grip barbell press 3 x 20 
2.    Incline dumbbell extension 5 x 10
3.    T-bar row 4 x 8 
4.    Elbows out cable extension 3 x 20
5.    Band tears 4 x 50

Week 2 - Day 1 - Max Effort

Main:  Straight bar floor press, close grip 1RM
Accessories: 
1.    Dumbbell floor press 3 x 6 
2.    Dumbbell seated Freedom press 5 x 8 
3.    Barbell in power rack close grip push ups 3 x max reps
4.    Barbell row 4 x 8
Week 2 - Day 2 - Dynamic Effort
Main:  Straight bar bench 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    Straight bar close grip bench press 3 x 20
2.    Dumbbell rollbacks 4 x 12 -ss- band tears 4 x 50
3.    Seated row 3 x 12
4.    Overhead band extension 4 x 50 
5.    Barbell shrugs 3 x 15 

Week 3 - Day 1 - Max Effort

Main:  3 board press close grip 1RM
Accessories: 
1.    3 board press close grip 3 x 6 
2.    Dips with weight 4 x 8 
3.    Dumbbell William extension 3 x 15 
4.    Seated row 4 x 10 
Week 3 - Day 2 - Dynamic Effort
Main:  Straight bar bench 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    Elevated feet close grip push ups in power rack 5 x 20
2.    Dirty 30s 3 sets, add weight each set
3.    Dumbbell row 3 x 12
4.    Banded overhead tricep exension 4 x 50
5.    Dumbbell hammer curls 3 x 12

Week 4 - Day 1 - Max Effort

Main:  Football bar close grip + mini bands 1RM 
Accessories: 
1.    Football bar close grip + mini bands 3 x 6 reps
2.    Lying straight bar extension 4 x 8 
3.    Upright row 3 x 10
4.    Dumbbell reverse fly 3 x 12
5.    Banded tricep extension 4 x 60 

Week 4 - Day 2 - Dynamic Effort

Main:  Football bar 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    Incline dumbbell press 3 x 20
2.    Decline EZ bar tricep extension 4 x 10
3.    Seated row 4 x 15 -ss- Dumbbell lateral raise 4 x 25
4.    Dumbbell Williams extension 3 x 50 

Week 5 - Day 1 - Max Effort

Main:  Swiss bar pin press of sticky point, close grip + mini bands 1RM
Accessories: 
1.    Straight bar sticky point pin press + mini bands 3 x 6
2.    Incline Williams press 4 x 8 - ss- cable extension 4 x 15
3.    Straght bar Bradford press 3 x 10 
4.    Dumbbell seated shrugs 4 x 12

Week 5 - Day 2 - Dynamic Effort

Main:  Football bar 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    Dumbbell floor press 3 x 20
2.    Tricep rollback with barbell 5 x 15
3.    Cable overhead tricep extension 3 x 25
4.    Single arm kettlebell over head press 3 x 12
5.    Pull ups 4 x 10 
Week 6 - Day 1 - Max Effort
Main:  Football bar floor press, close grip 1RM
Accessories: 
1.    High pin press, last 3/4 of bench 3 x 6
2.    Power rack push ups 5 x 8 (lay barbell in the bottom of the power rack)
3.    Lying kettlebell tricep extension 3 x 12
4.    Dumbbell row 4 x 10 

Week 6 - Day 2 - Dynamic Effort

Main:  Football bar 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    Dumbbell press 3 x 20
2.    Steep incline barbell press 5 x 25
3.    Banded tricep extension 4 x 50 -ss- Kettlebell shrugs 4 x 15
4.    Seated row 4  x 12 

Week 7 - Day 1 - Max Effort

Main:  2 board press close grip 1RM
Accessories: 
1.    JM Press with straight bar 4 x 8
2.    Cable tricep extension 5 x 12
3.    T-bar row 5 x 10 
4.    Reverse pec dex 4 x 12
5.    Dumbbell hammer curls

Week 7 - Day 2 - Dynamic Effort

Main:  Straight bar floor press 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    Close grip bench  x 20
2.    Dumbbell extensions 5 x 30
3.    Face pulls with straight bar attachment  4 x 20
4.    Dumbbell lateral raise 3 x 30
4.    Banded tricep extension 3 x 50

Week 8 - Day 1 - Max Effort

Main:  Straight bar pin press mini max height, close grip 1RM
Accessories: 
1.    Straight bar pin press, same pin height, close grip 3 x 6
2.    Dumbbell William extension 5 x 10 
3.    Dirty 30s 3 sets, add weight each set
4.    Sled row 4 x 8 

Week 8 - Day 2 - Dynamic Effort

Main:  Straight bar floor press 9 x 3 40% bar weight + 25% band tension, use close/medium/wide grip
Accessories: 
1.    Dumbbell bench press 5 x 20
2.    Barbell rollbacks 5 x 25
3.    Deficit push ups 4 x 30
4.    Reverse fly 3x 10  
5.    Banded tricep extension 4 x 50 -ss- dumbbell lateral raise 3 x 10