Garage Gym Barbell 4-3-18 Upper Body

Strength 

  • speed bench 9x3x40% +30% chains or band resistance 

Auxiliary work

  • 3x12-15 single arm rows 
  • 3x12-15 lat pull downs 
  • 3x12-15 high pulls 

Conditioning 

  • 40 pull ups *every min stop and do 8 burpees until completed
  • 60 straight leg sit ups *every min stop and do 10 ball slams until complete 
  • 40 push ups *every min stop and do 10 box jumps until complete 

 

 

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