8-16-21 TUESDAY upper body volume

Main work

• Bench 8x3x50% + bands
• then a top set Bench close grip 2x8
  increase 5lbs from last week

Auxiliary work

• Flat DB press 3x "max reps" rest 2 mins between sets
• pull ups 5x5
• DB bent over row 3x10 each arm
• Decline DB rollback extensions 3x8-10
• heavy cable tricep pushdown 3x20
• plank hold 3x1:00 min

Strength camp class beginners

• Bench press 4x10
  learning basics
• Barbell shoulder press 5x5
• Incline DB press 3x12
• DB tricep roll backs 3x10-12
• cable tricep pushdown 3x20
• Then 3 rounds of:
  30 secs plank hold
  30 sec leg lowers
  30 sec sit ups