11-10-20 WEEK 2 of 3 week cycle. TUESDAY volume upper

Main work

• Bench 6x6x75-80% - comp grip
  Make note of your weight today, We'll be adding 5lbs each week for 2 weeks, so be sure that today you choose a weight you can get all reps without failure. PERFECT FORM!
• DB Incline bench 4x6

Auxiliary work

• Superset the following with little rest:
  
  • lat pull downs with wide grip (use football bar) 6x10
  • pull ups 6x"max reps"
    don't go to absolute failure, think "90% left in the tank each round"
• Superset the following with little rest:
  
  • barbell or db push press 3x10 - heavy as possible
  • bicep curls 3x10 - heavy as possible

Second workout
Can be done later in the day as a second workout if time/fatigue is an issue

• 3 Rounds of the following:
  
  • 5 min sled "PUSH"- moderate
  • 50 banded tricep pull downs
  • 50 banded rear delt flys or light weight db