12-22-20 COMP PREP Tuesday d/e upper

Warm up

2 rounds of:

• 12-15 banded external rotations - each side
• 20 banded facepull
• 20 banded chest supported row
• 20 banded tricep pull downs
• 12-15 barbell pushups

Main work

• Bench 6x3x80% comp grip
• Incline bench 5x5x65%
• Superset with little rest:
  
  • 4x10 overhead tricep extension
  • 4x10 lat pull down
  • 4x10 seal rows
• Lateral side raises 3x12-14
• rear delt fly 3x10-12

Second workout

5 rounds of:

• 5-8 pull ups
• 15 hammer curls
• 30 banded tricep pull downs