a ) Main strength /push-pull/
Week3

5 supersets
4-6 Barbell strict press@mod-heavy
10-12 Chest supported DB row@mod-heavy

— try to increase loads slightly from previous week

b ) Accessory strength /chest-delts/

3 sets
10-12 Banded low to high chest fly
8-8 Single arm incline DB bench press@mod.

3 sets
10 alt. Filly press@mod.
10-12 Forehead supported rear delt raises@light

c ) ‘Burn out’

6 rounds for time
3 HR push up
5 Push up
7 Burpee
time cap: 7 min