5-31-19 upper body volume

• Bench 9x3x50% +bands *reduce weight on the bar if it moves slowly or feels like max effort

**use all 3 grips wide-med-narrow -for example 3x3 wide, 3x3 med, 3x3 narrow = 9 sets total 

• Single arm DB rows 4x8 (each side) heavy as possible with good form 
• banded reverse flys 4x20
• seated Goodmornings 3x10-12 
• DB shrugs 3x15

then tabata abs 6 rounds of 20/10:

• hanging leg or knee raises 
• med ball sit up 
• slow mtn climber crunch