3-16-20 Volume Upper body

As soon as you get to the gym start warming up. We are going to need all the time today to get through today's work.  Tip: the main work is important for progressive strength. Focus on this and feel free to come back later or finish auxiliary work at home.

Warm up
2 rounds of:

  • 12 mini band pull aparts
  • 12 banded shoulder side raises
  • 12 banded bicep curls
  • 12 scap push ups or scap only pull up
  • push ups *warm up to these and choose reps that feel good to you

Main work

  • Bench 12x2
    add 5lbs to your weight we did on 3-6
  • Strict press 8x3x75%

Log your weights because we're going to keep progressing on both of these movements

Auxilary work

  • landmine rows 3x10-12
  • single arm bent over rows 3x10-12
  • incline rows 3x10-12
  • bicep curls 3x10-12

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