7-22-21 Special exercise upper

Main work

• Bench press w/bamboo bar 3x20
  5 sec pause at top of every 5th rep

Circuit

4 Sets Each:

• 25 Banded Lat Pullovers
• 25 Cable or Banded Standing Straight Arm Lat Pulldowns
• 25 Seated bent Over Rear Delt DB Flys
• 25 DB Rollback Extensions
• 50 Band Pushdowns