Tues - Bench - upper
I'm starting my training cycle this past sunday, today I'm starting super light and adding 10 lbs each week to my exercises for the 6 week high volume stage. I felt kind of retarded using such light weight but by the time I got to the last close grip exercise I was starting to get tired but still completeing everything pretty easy. Next week I'll go up at least 10 pounds on everything, maybe 15 if that still feels too easy.

warm up
Push ups - 3x10
pushdowns red band - 3x10
red band pull aparts - 3x10

Barbell
Bench - work up to an easy single - 105 lbs
work set - 8x3 95lbs

2 board - 5x5 95lbs

close grip - 75lbs - 3x8


Assistance
pull downs - 3x10 75lbs
tricep extensions - 3x10 10lbs db's
side raises - 3x10 10lb db's