8-2-19 Volume upper body

  • work up to a 3 rep (2) board press
  • Bench 4x6 with bands *use all three grips
    wide, med, & narrow (2 reps w/wide grip, 2 reps w/med grip, 2 reps w/narrow grip = 6 reps)
  • bicep curls 4x12-15
  • tricep skull crusher 4x12-15
  • db shrugs 4x12-15
  • banded bent over tripcep kickback 4x15-20 each arm

Then:

  • 100 banded reverse flys
  • 100 banded bicep curls

*break these up in sets if needed

FINISH with the Booty BOOTCAMP

1 round of: 

  • 12 hip thrusters 
  • 10 fire hydrants (each side)
  • 10 diagonal leg raises (each side)
  • 10 curtsy lunge w/3 pulses (each side) 

 

 


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