5-31-19 upper body volume

  • Bench 9x3x50% +bands *reduce weight on the bar if it moves slowly or feels like max effort
**use all 3 grips wide-med-narrow -for example 3x3 wide, 3x3 med, 3x3 narrow = 9 sets total 
  • Single arm DB rows 4x8 (each side) heavy as possible with good form 
  • banded reverse flys 4x20
  • seated Goodmornings 3x10-12 
  • DB shrugs 3x15

then tabata abs 6 rounds of 20/10:

  • hanging leg or knee raises 
  • med ball sit up 
  • slow mtn climber crunch 

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