12-6-19 upper body volume

Warm up
2 rounds of:

  • 20 banded tricep pull downs
  • 20 banded reverse flys
  • 20 banded bicep curls

Main work

  • Bench ultra wide 5x6-8 *go outside the 2nd mark- engage lats. reduce weight as much as needed to activate lats
  • Push press complex 4x6 push press + 12 DB lateral raise

Auxiliary work
complete 5 rounds of the following complex:

  • 12 DB pull over
  • 12 DB skull crusher
  • 12 DB bench press

then finish with: 

  • 100 banded pull downs
  • 100 banded bicep curls (50 each side)
  • 100 banded reverse fly

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