10-20-20 Week 3 of 3 week cycle. d/e upper

Main work

  • Speed bench
    3x3x50% +30% chain or bands- wide grip
    3x3x50% +30% chain or bands- medium grip
    3x3x50% +30% chain or bands- narrow grip
  • DB bench press 3x8-10- moderate to heavy weight
    On last round do an AMRAP (as many reps as possible)

Auxiliary work

  • lat pull down - narrow grip 6x12-14 moderate
  • seal row 6x12-14 moderate HERE
  • banded tricep overhead extensions 1x100
  • Db lateral side raise pyramid:
    • 4x10 start light and increase weight each set, no rest between sets
    • rest 15 secs before starting the next round of 4 sets
    • 4x10 start at heaviest set and decrease weight each set, no rest between sets
  • 5 rounds of:
    10 weighted sit ups or banded sit ups
    10 slider knee tucks

Please note, comments must be approved before they are published