7-10-20 Volume upper body

Main Work

• Bench 5x3x85%
  On your last set do as many reps as possible
  If your weight moves well and feel strong today, increase weight by 5-10lbs (only if you keep good form).
• Push press 1x10
  Work up to a 10 rep heavy. This may take you 2-4 sets to get to your heaviest set of 10

Auxiliary work

• seated barbell shoulder press 3x6-8 (light/moderate weight)
• single arm bent over row 3x6-8 each side (moderate/heavy weight)
• pull ups 3x8-10 (strict, banded, or kipping)
• banded rear delt fly 3x20

end with,

5 rounds tabata 20 secs work/10 secs rest of:

• banded abductor
• banded donkey kick- right
• banded donkey kick- left
• weighted & banded glute thrusters