12-4-18 upper body volume
- Bench 9x3x50% plus bands *wide med narrow grip 3x3 each grip
- Side Lying rear delt fly 4x15-20 *light (each side)
- Chest supported rows 4x20
- hammer curls 4x20
- barbell push ups 4x12-15
- reverse hyper or back ext 4x10-12
- Med ball sit ups 4x20
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