11-17-20 WEEK 3 of 3 week cycle. TUESDAY volume upper

Main work

• Bench 6x6
  add 5lbs from last week's volume work. If you missed last week and just joining in today, the work is 6x6x75-80%
• DB tricep press 4x8-10 heavy as possible
  neutral grip- elbows closer into the body HERE

Auxiliary work

• Lat pull down narrow grip 5x10
• single arm banded Lat pull down 5x15-20 each side
  the "Lock" pull down HERE

superset with little rest:

• seated shoulder press (barbell or dumbbel) 3x8-10 moderate
• barbell upright row 3x8-10 - moderate
• bent over rear delt raise 3x10-12 light/moderate

finish with

• 100 banded facepulls
• 2x100 banded tricep pull downs
• 50 barbell pushups