7-10-20 Volume upper body

Main Work

  • Bench 5x3x85%
    On your last set do as many reps as possible
    If your weight moves well and feel strong today, increase weight by 5-10lbs (only if you keep good form).
  • Push press 1x10
    Work up to a 10 rep heavy. This may take you 2-4 sets to get to your heaviest set of 10

Auxiliary work

  • seated barbell shoulder press 3x6-8 (light/moderate weight)
  • single arm bent over row 3x6-8 each side (moderate/heavy weight)
  • pull ups 3x8-10 (strict, banded, or kipping)
  • banded rear delt fly 3x20

end with,

5 rounds tabata 20 secs work/10 secs rest of:

  • banded abductor
  • banded donkey kick- right
  • banded donkey kick- left
  • weighted & banded glute thrusters

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