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Cable push downs
Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to do your working sets
Week one will be 50% bar weight and 25% band resistance at the top
As the max effort exercise remember to keep a tight back and push with the triceps first.
Perform 9 sets of 3 reps
Use 3 different grips. Do 3 sets with the index finger on the smooth part of the bar, move your hand out 2 inches and preform 3 more sets, for the last set your little finger should be on the power ring.
Close grip bench 5x5
Cable push with rope attachment 3x10
Side raises 3x20
Sled Overhead press 6x30