7-17-18 Upper body volume

Main work

  • bench wide grip 5x5x75%
  • Incline DB bench 3x12
    complete all three rounds before moving onto auxiliary work

Auxiliary work

  • T-bar rows 3x14
    for those that don't have access to this, see HERE (scroll to second video) for a makeshift one. Set up your landmine row and add a barbell for a wider grip.
  • single arm lat pull down HERE 3x10-12
  • overhead tricep extensions 3x10-12


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

  • push press- light
  • lateral box jumps
  • hollow body hold
  • superman hold

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like