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

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