8-28-20 Upper body volume

Main work

  • Bench 5x6x65% Wide grip- pause last rep
    Focus on "flexing" the lats to launch the bar on the last rep

Auxiliary work

  • Incline DB bench 3x8 -heavy
  • DB tricep extension 5x10- moderate weight make sure you are struggling on your last few reps. Take a few warm up sets if needed to find the right weight.
  • Lat pulldown 6x10
    If you don't have a lat pull down machine, set up bands and pvc pipe or light barbell HERE
  • Lateral side raises 6x15

then,

  • 100 pushups on the bar
  • 100 banded tricep pull-downs
  • 100 banded face pulls

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