1-10-20 Volume upper body

Warm up
3 rounds of:

• 10-15 mini band pull aparts
• 8-10 band pass throughs
• 10-15 rotator cuff warm up
• 20 banded bench press

Main work

• Bench 5x5x70%
• Push press 5x3x70% *last set do as many reps as possible

Auxiliary work
4 rounds of:

• 6 pulls ups
• 12 rear delt flys
• 12 front raises
• 12 db shoulder press

end with 100 banded shoulder side raises each side