8-20-20 Volume upper body

Main work

• Bench 6x3x80% - add chains or bands if speed is still there
• 5x5x65% close grip bench

Auxiliary work

• 5x10 Lat pull downs

3 rounds with little rest of:

• 10 DB shoulder press
• 10 DB lateral side raises

then,

• 100 banded facepull
• 100 seated rows
• 100 banded tricep push downs