1-29-20 Upper body volume

Warm up
2 rounds of
  • mini band shoulder mobility-  1'oclock, 3'oclock, 5 o'clock, spreads & raises
  • lying banded pull aparts

then 4 rounds tabata 20/10:

  • push up
  • db bicep curl
  • db shoulder press

Main work

  • Bench 5x5
  • barbell shoulder press 5x3
  • barbell row 5x6

Auxiliary work

  • DB shoulder press 4x10-12
  • DB lateral raises 4x10-12
  • DB rear delt fly 4x10-12

end with 3 rounds of:

  • 30 standing banded rows
  • 30 banded lateral side raises

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