8-28-20 Upper body volume

Main work

• Bench 5x6x65% Wide grip- pause last rep
  Focus on "flexing" the lats to launch the bar on the last rep

Auxiliary work

• Incline DB bench 3x8 -heavy
• DB tricep extension 5x10- moderate weight make sure you are struggling on your last few reps. Take a few warm up sets if needed to find the right weight.
• Lat pulldown 6x10
  If you don't have a lat pull down machine, set up bands and pvc pipe or light barbell HERE
• Lateral side raises 6x15

then,

• 100 pushups on the bar
• 100 banded tricep pull-downs
• 100 banded face pulls