12-8-20 COMP PREP Tuesday d/e upper body

12-8-20 COMP PREP Tuesday d/e upper body

Warm up
Note: If you didn't get a chance to complete Monday's 2nd workout, add it in as your warm up.

Yoga flow:

  • mountain to forward fold- up dog -down dog- lunge- swan pose
    REPEAT other side

3 rounds of a 10 min amrap:

  • 10 barbell push ups
  • 10 lateral side raises
  • 10 bicep curls
  • 10 banded cuban press HERE

Main work

  • Bench close grip 5x5x75%
    If you're nursing shoulder injuries, take these out wider or use a slingshot
  • Seated shoulder press 4x6-8
    db or barbell
  • barbell skull crusher to pins 4x6-8
    take a warm up set to find your working weight
  • Lat pull downs - wide grip 5x10
    hold for 2 secs and a slow 3-4 count back to starting position
  • banded straight arm pull downs 5x15-20
  • Plank hold 3x1min

Second workout
To be done after rest, later in the day or add in for Wednesday's work

  • 100 barbell pushups
    Set your hands as if doing an inverted bench press and make sure to use your upper back. Squeeze the lats and launch off the barbell
  • 100 banded rear delt rows
    Set your band high and pull in to your chest using the rear delts
  • 100 single arm tricep pull downs


Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like