1-20-20 Volume upper body

Warm up
2 rounds of:

  • mini band shoulder mobility - spread aparts, 1oclock, 3oclock, 5oclock
  • banded shoulder punches
  • banded shoulder side raises

then, 4 rounds of tabata 20/10:

  • db press
  • db bent over row
  • db bicep curl

Main Work

  • Speed Bench 3x3 wide, 3x3 med, 3x3 narrow *find a percentage that you can keep speed on the bar

Auxiliary work
complete 5 rounds of:

  • 8 pull-ups
  • 5 plank to db row
  • 8 clean & press

end with 6 rounds tabata 20/10:

  • banded sit ups or weighted sit ups
  • v crunch

Training notes:
Pull ups: modify as needed.. banded, ring rows, inverted pull up
Plank row: keep your core horizontal with the ground and avoid twisting as much as possible
clean & press: use a barbell or db and keep weight at/around 50-60% of your 1rm


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