8-14-20 Volume Upper body

Main work

  • Bench 5x5x70%
  • Strict press 3x3
    Warm up first, than all sets at your working weight.

Auxiliary work

  • Lat pull downs 5x12
  • overhead tricep extensions 5x12
  • banded bicep curls 1x200
    Don't break these up. Shake it off when you need and then get back to it.

2nd workout
Can be done after a short rest or later in the day

20 min AMRAP

  • 10 Hammer curls
  • 10 DB lateral side raises
  • 20 banded tricep pull downs

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