8-30-19 Volume Bench

Warm up

3 rounds of:

  • Banded shoulder warm up
  • kb circles
  • updog-down dog

Main Work

  • Bench 6x6x70%
  • Incline Bench 4x6

For bench the goal is to get through all sets/reps without fail. If 70% is too heavy lower the weight.  Keep track of the weight used for this week, next week we add 5lbs

Auxiliary Work

  • DB neutral grip bench press 3x15
  • DB decline skull crusher 3x15
  • Bicep curl 3x15


  • 100 banded tricep pull downs
  • 100 banded bicep curls


This can be done in your warm up or at the end of your workout

3 rounds of:

  • 14 hip thrusters w/3 sec hold
  • 12 fire hydrants
  • 12 diagonal leg raises
  • 12 curtsy to pulse


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