3-30-21 TUESDAY volume upper body

Main work

• Bench 5x5x70%
• Close grip Spoto press 4x6x60-70%
  For most this will be a new movement and the percentage is just a range. Find the weight that challenges you - yet achievable.
• DB Incline press 3x12-15

Auxiliary work

• Lat pull down-close grip 5x10
• Lat pull down- reverse grip 5x10
• Seated row 3x15
  machine rows if possible, if doing banded increase reps to near failure each round
• Bicep curls 3x15
• banded spread eagle sit ups 3x8-12- push the reps if possible
• 1s100 banded tricep push downs
• 1x100 banded hamstring curls