8-14-20 Volume Upper body

Main work

  • Bench 5x5x70%
  • Strict press 3x3
    Warm up first, than all sets at your working weight.

Auxiliary work

  • Lat pull downs 5x12
  • overhead tricep extensions 5x12
  • banded bicep curls 1x200
    Don't break these up. Shake it off when you need and then get back to it.

2nd workout
Can be done after a short rest or later in the day

20 min AMRAP

  • 10 Hammer curls
  • 10 DB lateral side raises
  • 20 banded 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