5-1-20 Upper body volume

Main work

  • Reverse grip bench 9x3x60%
    Percentage is based off your "reverse grip" 1 rep max. If you don't have one, use your regular bench but deduct 10%. If all feels strong while warming up go ahead and do 60% of your regular bench 1 rep max.

Auxiliary work
4 rounds of:

  • 12-14 DB pull overs
  • 12-14 bicep curls
  • 12-14 rear delt fly

Conditioning
5 rounds tabata 20/10 of:

  • push ups
  • bottom up kb holds
  • alternating DB snatch

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