8-14-20 Volume Upper body

Main work

• Bench 5x5x70%
• Strict press 3x3
  Warm up first, than all sets at your working weight.

Auxiliary work

• Lat pull downs 5x12
• overhead tricep extensions 5x12
• banded bicep curls 1x200
  Don't break these up. Shake it off when you need and then get back to it.

2nd workout
Can be done after a short rest or later in the day

20 min AMRAP

• 10 Hammer curls
• 10 DB lateral side raises
• 20 banded tricep pull downs