7-24-20 Volume upper Body

Main work

  • Bench 5x5x80%
  • Push press 4x6 *work up in weight to your heaviest set

Auxiliary work

superset the following with little rest:

  • single arm db press 3x6 each side - moderate/heavy
  • bicep curl 3x12-14
  • single arm bent over row 3x8-10 each side

superset the following with little rest:

  • DB pull overs 3x6-8
  • incline tricep kickback 3x10-12
  • banded tricep pull down 3x20

Conditioning

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

  • bottoms up kb holds HERE
  • burpees

Training notes:
Bottoms up kb holds: if you have a bamboo bar use the bamboo bar instead of the kb. Hold bamboo bar in the overhead lockout position. If you don't have a bamboo bar or kettlebells, sub with light dumbbells (hold one end of the dumbbell)

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