7-16-21 FRIDAY upper body

Main work

• Bench 6x6x70%
• Close grip Spoto press 4x6x60-70%
  
For some 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