5-1-20 Upper body volume

Main work

• Reverse grip bench 9x3x60%
  Percentage is based off your "reverse grip" 1 rep max. If you don't have one, use your regular bench but deduct 10%. If all feels strong while warming up go ahead and do 60% of your regular bench 1 rep max.

Auxiliary work
4 rounds of:

• 12-14 DB pull overs
• 12-14 bicep curls
• 12-14 rear delt fly

Conditioning
5 rounds tabata 20/10 of:

• push ups
• bottom up kb holds
• alternating DB snatch