Volume Week 3, Session 1

Warm Up     Sets Reps  
farmers walk 2 30 yard  
bird dogs 3 5  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
Bench Press RPE 7 5 5
Equipment:  
  touch  
   
   
CG Bench (best Week 1) RPE Sets Reps
Equipment: RPE 7 3 8
  touch  
   
   
seated OH db press Sets Reps
90 second RI 4 10
   
flat db press Sets Reps
90 second RI 4 10
   
Band chest flyes Reps
AMAP per set 150
   
push ups Reps
AMAP per set 50
   
Band pressdowns Reps
AMAP per set 150