11-22-19 Upper Body Volume

Warm up
2 rounds of:

  • 12-15 mini band spread aparts
  • 6 cuban press each side
  • 10 bicep curls
  • 10 shoulder press
  • 10 lateral side raises

then, 4 rounds of 20 secs work/ 10 secs rest:

  • jumping jacks
  • high plank holds
  • plate ground to overhead

Main work

  • Bench 6x6x60% +10lbs if possible
  • Incline bench 4x6 *work up in weight
  • football bar shoulder press 4x6 *work up in weight

Auxiliary work
complete with as little rest as possible:
1 round of:
    20 strict pull-ups
    30 push-ups
    60 lateral box jumps 
Then, 2 rounds of:
    10 strict pull-ups
    15 push-ups
     30 lateral box jumps 
Then, 3 rounds of:
    5 strict pull-ups
    10 push-ups
     30 lateral box jumps 

Training notes:
This workout is going to be tough for muscle strength endurance..scale as much as you need to keep going.
pull up:  use all the bands or scale to ring rows or inverted barbell rows. If your pull up strength gives out... switch this movement to lat pull downs or bent over rows
push up: we love the barbell push up for training the back and the barbell push up can be raised to reduce weight
lateral skater jumps: use a plate or box and lateral jump side to side.


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