9-4-20 Volume upper body

Main work

• Bench 5x3x85%

Auxiliary work

• DB shoulder press 4x12
• DB incline tricep extensions 4x15
• DB hammer curls 4x15
• lat pull down 4x15
• DB lateral side raises 4x12-15
• banded tricep pull downs 1x100
• banded seated chest supported rows 1x100
• banded face pulls 1x100