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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