11-3-20 WEEK 1 of 3 week cycle. Upper body d/e

Warm up
Take some time to do stability work prior to benching. After pre warm up with bands:

• bamboo overhead holds 1x40 secs
  if you don't have a bamboo bar, sub with bottoms up kb holds
• banded row to rotation to press 1x12-15 each side HERE
  make these slow and controlled

Main work

• Bench 6x3x80% wide grip
• Bench 5x5x65% close grip

 Auxiliary work

• lat pull downs 6x10
• superset the following:
  
  • 3x10 db shoulder press
  • 3x10 db lateral side raises
• banded pull aparts w/palms up 1x100
• seated banded chest supported rows 1x100
• banded tricep pull downs 1x100
  note- if these are becoming "easy" try doing them single arm