06 - 01 - upper development 4.

Prep - Shoulder CARs - 6 e/s - Thoracic CARs (weighted) - 6 -- Wall Push-up - 5 - Strict Ring Row - 10 - Face Pulls (banded) - 15 -- repeat 3 rounds, NFT

Work - Bench Press - 10 x 4 (last 2 sets should be tough, aim for 5 lbs above last week) -- we are following the same scheme: ascending load on odd number sets only (3-5-7-9).

Accessory - Db Pull-over - 8 x 2 (2 tough sets) -- Pull-up (assisted or weighted) clusters - 3-3-3 (you will rest 30 sec between sets of 3) -- High-low Row - 10 e/s x 2 + Ulnar Deviation - 5-6 e/s x 2 - Wrist Rotations - 5-6 e/s x 2