Upper Volume
Dynamic Upper
Football Bar Bench 9x5@45% 1RM
-3x5 close grip
-3x5 moderate grip
-3x5 wide grip
45º Incline DB Bench 4x12
Tricep Pressdown 3x15
Sled OH Extension x6 Trips
-1 trip = 60m down AND back
-90% recover after each trip
-keep constant tension in straps
Giant Set x3
-banded face pull x25
-banded press-down x50
-band tear x75
-banded OH ext. x100
Football Bar Bench 9x5@45% 1RM
-3x5 close grip
-3x5 moderate grip
-3x5 wide grip
45º Incline DB Bench 4x12
Tricep Pressdown 3x15
Sled OH Extension x6 Trips
-1 trip = 60m down AND back
-90% recover after each trip
-keep constant tension in straps
Giant Set x3
-banded face pull x25
-banded press-down x50
-band tear x75
-banded OH ext. x100