12-6-19 upper body volume

Warm up
2 rounds of:

• 20 banded tricep pull downs
• 20 banded reverse flys
• 20 banded bicep curls

Main work

• Bench ultra wide 5x6-8 *go outside the 2nd mark- engage lats. reduce weight as much as needed to activate lats
• Push press complex 4x6 push press + 12 DB lateral raise

Auxiliary work
complete 5 rounds of the following complex:

• 12 DB pull over
• 12 DB skull crusher
• 12 DB bench press

then finish with: 

• 100 banded pull downs
• 100 banded bicep curls (50 each side)
• 100 banded reverse fly