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Band push downs
Band pull aparts
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 55% 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
Flat DB flys 3x20
Reverse flys 3x20
Sled ext and curls 6x50m