3-16-20 Volume Upper body

As soon as you get to the gym start warming up. We are going to need all the time today to get through today's work.  Tip: the main work is important for progressive strength. Focus on this and feel free to come back later or finish auxiliary work at home.

Warm up
2 rounds of:

• 12 mini band pull aparts
• 12 banded shoulder side raises
• 12 banded bicep curls
• 12 scap push ups or scap only pull up
• push ups *warm up to these and choose reps that feel good to you

Main work

• Bench 12x2
  add 5lbs to your weight we did on 3-6
• Strict press 8x3x75%

Log your weights because we're going to keep progressing on both of these movements

Auxilary work

• landmine rows 3x10-12
• single arm bent over rows 3x10-12
• incline rows 3x10-12
• bicep curls 3x10-12