8-20-20 Volume upper body

Main work

  • Bench 6x3x80% - add chains or bands if speed is still there
  • 5x5x65% close grip bench

Auxiliary work

  • 5x10 Lat pull downs

3 rounds with little rest of:

  • 10 DB shoulder press
  • 10 DB lateral side raises

then,

  • 100 banded facepull
  • 100 seated rows
  • 100 banded tricep push downs

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