1-10-20 Volume upper body

Warm up
3 rounds of:

  • 10-15 mini band pull aparts
  • 8-10 band pass throughs
  • 10-15 rotator cuff warm up
  • 20 banded bench press

Main work

  • Bench 5x5x70%
  • Push press 5x3x70% *last set do as many reps as possible

Auxiliary work
4 rounds of:

  • 6 pulls ups
  • 12 rear delt flys
  • 12 front raises
  • 12 db shoulder press

end with 100 banded shoulder side raises each side


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