8-23-19 Upper Body Volume

Warm up

Booty Bootcamp 3 rounds of:

• 12 hip thursters
• 10 fire hydrants
• 10 diagonal leg raises
• 10 squat jumps

Then warm up upper body 3 rounds of:

• 10 banded bicep curls
• inch worm walk out to 5 push ups

Main Work

• Speed Bench 9x3 *wide, medium & narrow grip

Auxiliary Work:

• Barbell Tricep extensions from pins 3x10
• DB lateral side raises 3x12
• DB hammer curls 3x12
• DB incline press 3x12

• 100 laying banded pull aparts (face up)
• 60 seated overhead banded tricep extensions

Ab Work:

Tabata Abs 6 rounds of:

• leg lowers
• Bicycle crunch