1. Deload on Max Effort Bench - 5x6x65%:
2. Auxiliary Lifts:
Incline Bench Neutral Grip - 4x12 reps: Strengthen your upper chest with 4 sets of 12 reps on the incline bench with a neutral grip.
Lat Pull Down - Close Grip - 4x12-15 reps: Target your lats with precision - 4 sets of 12-15 close-grip lat pull-downs.
Bicep Curls - 3x12-15 reps: Sculpt those biceps with 3 sets of 12-15 reps of bicep curls.
DB Front Raises - 3x12-15 reps: Elevate your shoulder game with 3 sets of 12-15 reps of dumbbell front raises.
3. Abs:
"Week 7, Day 4 - Bench deload and upper body! Precision in every rep, focused auxiliaries, and a core sizzler with Tabata - 20 seconds of intense planks and sit-ups, alternating with 10 seconds of rest. Finish strong, Sisters! 🔥 #SistersOfIron #SistersOfIronStrength #BenchDeload
]]>1. Deadlift Deload - 5x6x65%:
2. Auxiliary Lifts:
Good Mornings - 3x6-8 reps: Engage your posterior chain with 3 sets of 6-8 good mornings, emphasizing the hip hinge movement.
Goblet Squat (Heels Elevated) - 3x12-15 reps: Elevate your squat game with 3 sets of 12-15 goblet squats, focusing on heels elevated for increased activation.
Calf Raises - 3x15 reps: Strengthen your calves with 3 sets of 15 calf raises, enhancing lower leg stability.
Banded Hamstring Curls - 100 reps: Activate your hamstrings with precision - accumulate 100 banded hamstring curls, resting as needed.
Back Extensions - Accumulate to 100: Strengthen your lower back - accumulate 100 back extensions, taking rests as needed.
3. Abs:
"Week 7, Day 3 - Deadlift deload and lower body focus! Precision in every rep, strategic auxiliaries, and core activation with suitcase marches. Embrace the challenge, Sisters! 🔥 #SistersOfIron #SistersOfIronStrength #DeadliftDeload
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Week 4, Day 4 - Upper Body:
1. Bench - Max Effort Floor Press
2. Auxiliary Lifts:
Max Rep Push-Ups - 2 sets: Push yourself to failure in two challenging sets.
Lat Side Raises - 3 sets x 12-15 reps: Target your lateral deltoids with lat side raises. Keep a slight bend in your elbows and lift the weights out to the sides.
Tates Press - 3 sets x 12-15 reps: The Tate's Press is a tricep exercise that involves lying on a bench with a dumbbell in each hand. Keep your palms facing each other as you lower the dumbbells. As you lower the dumbbells, flare your elbows out to the sides and "kiss the DB's together".
Bent Over Single Arm Lat Row - 3 sets x 10-12 reps: Isolate your lats with bent-over single-arm lat rows. Keep your back straight and pull the weight towards your hip.
3. AB Finisher:
Remember to listen to your body, use proper form, and push yourself to reach new heights. Stay tuned for more updates from Sisters of Iron as we continue our journey towards strength and empowerment!
#SistersOfIron #UpperBodyWorkout #StrengthTraining #FitnessJourney
]]>Week 4, Day 3 - Lower Body Power:
1. Squats - 5 sets x 5 reps at 70%: Begin your lower body session with the king of all exercises - squats. Perform 5 sets of 5 reps at 70% of your one-rep max. Focus on depth, control, and driving through your heels.
2. Auxiliary Lifts:
Sumo Deadlifts - 4 sets x 6-8 reps: Transition to sumo deadlifts to target your hamstrings and glutes. Keep your chest up, and hinge at the hips for a powerful lift.
Walking Lunges with Dumbbells - 4 sets x 10 steps each leg: Ignite your quads and glutes with walking lunges. Hold dumbbells in each hand for an added challenge. Take deliberate steps and maintain balance.
Hip Thrusts - 3 sets x 12 reps: Shift your focus to the glutes with hip thrusts. Use a bench or elevated surface for support and drive through your hips for each repetition.
Donkey Calf Raises - 4 sets x 15 reps: Don't forget your calves! Execute donkey calf raises to strengthen and define these muscles. Focus on a full range of motion.
3. Abs:
Instruction on Complicated Movements:
Squats:
Walking Lunges with Dumbbells:
Hip Thrusts:
Donkey Calf Raises:
Remember to maintain proper form, and adjust weights as needed. Stay tuned for more updates from Sisters of Iron as we continue forging strength and unity through our shared fitness journey!
#SistersOfIron #LowerBodyWorkout #StrengthTraining #FitnessJourney
]]>Welcome back Sisters of Iron, where strength is our language, and determination is our currency. We're entering Day 2 of Week 4 in our ongoing training log, and this session is all about upper body strength and sculpting those powerful arms. Get ready for a challenging workout that combines bench close grip, shoulder press, tricep extensions, lat pull downs, bicep curls, and an intense finisher to cap it off!
Week 4, Day 2 - Upper Body Dominance:
1. Bench Close Grip - 5 sets x 6 reps at 65%: Kick off your upper body session with close grip bench press. Focus on keeping your elbows close to your body to target the triceps. Perform 5 sets of 6 reps at 65% of your one-rep max.
2. Auxiliary Lifts:
Barbell or DB Shoulder Press - 4 sets x 6 reps: Strengthen your shoulders and upper back with either barbell or dumbbell shoulder presses. Choose a weight that challenges you for all four sets.
Heavy Barbell Tricep Extension from Pins - 3 sets x 10-12 reps: Lock in and target those triceps with heavy barbell tricep extensions from pins. Ensure proper form and controlled movements throughout.
Close Grip Lat Pull Down - 3 sets x 12-15 reps: Engage your lats and upper back with close grip lat pull downs. Feel the squeeze at the bottom of each repetition for maximum effectiveness.
Bicep Curl Variation - 3 sets x 12-15 reps: Sculpt your biceps with a variation of bicep curls. Experiment with different grips and angles to target different parts of the bicep.
3. Finisher: AB Blast!
Mountain Climbers - 3 sets of 30 seconds: Elevate your heart rate and engage your core with mountain climbers. Keep a steady pace for the entire duration.
Flutter Kicks - 3 sets of 30 seconds: Finish strong with flutter kicks, targeting your lower abs. Focus on keeping your legs straight and maintaining a controlled movement.
Instruction on Complicated Movements:
Bench Close Grip:
Heavy Barbell Tricep Extension from Pins:
Remember to listen to your body, use proper form, and challenge yourself within your limits. Stay tuned for more updates from Sisters of Iron as we continue to forge strength and unity through our shared fitness journey!
#SistersOfIron #UpperBodyWorkout #StrengthTraining #FitnessJourney
]]>Welcome back to Sisters of Iron, where strength meets determination! We're diving into Week 4, Day 1 of our ongoing training log, and things are heating up. Today's session features a deload for the lower body, focusing on heavy good mornings, deadlifts, glute bridges, Bulgarian split squats, and calf raises. Strap in, and let's get ready to crush it!
Training Philosophy: At Sisters of Iron, we believe in a hybrid approach to training, combining elements from the Conjugate and 5/3/1 styles. This unique blend allows us to maximize strength gains, promote muscle growth, and keep the workouts engaging and challenging.
Week 4, Day 1 - Lower Body Deload:
1. Good Mornings - Heavy 3 Reps: Begin your session by working up to a heavy set of 3 reps for good mornings. Focus on maintaining a neutral spine and engaging your posterior chain. This exercise is excellent for strengthening the lower back and hamstrings.
2. Auxiliary Lifts:
Deadlifts - 4 sets x 6 reps: Execute deadlifts with proper form, emphasizing the hip hinge and engaging your entire posterior chain. Keep the weight challenging but manageable for all four sets.
Glute Bridges - 4 sets x 10 reps: Lay the foundation for strong glutes with glute bridges. Squeeze your glutes at the top of the movement to activate them fully.
Bulgarian Split Squats - 4 sets x 8 reps each leg: Improve unilateral strength and stability with Bulgarian split squats. Maintain balance and control as you perform this challenging movement.
Calf Raises - 4 sets x 15 reps: Don't neglect your calves! Perform calf raises to strengthen these often-overlooked muscles. Focus on a full range of motion for each repetition.
Instruction on Complicated Movements:
Good Mornings:
Bulgarian Split Squats:
Remember, proper form is crucial to prevent injuries and ensure optimal muscle engagement.
Wrap up your session with a cool-down and some stretching to aid in recovery. Stay tuned for more updates from Sisters of Iron as we continue our journey towards strength and empowerment. Keep lifting, stay focused, and let the iron unite us!
#SistersOfIron #StrengthTraining #FitnessJourney
]]>
80% x 3, 90% x AMRAP: Warm up adequately, then perform 80% of your max for 3 reps. Follow this with 90% of your max for as many reps as possible while maintaining proper form.
Close Grip Bench Press 2x5 at 70%: After your main sets, perform two sets of 5 reps each at 70% of your max using a close grip to target triceps and chest.
Let's focus on enhancing your upper body strength further with targeted exercises.
Let's wrap up this intense upper body day with a challenging core and endurance circuit.
Week 3, Day 4 is designed to challenge your upper body strength and endurance. Maintain proper form throughout each exercise and push yourself while being mindful of your body's limits.
Stay dedicated, stay strong, and let's conquer these workouts together! Share your progress using #SistersOfIron and inspire others on their fitness journey.
]]>75% 5x5 Wide Grip Bench Press: Set up on the bench with a wider grip than usual. Maintain proper form and control throughout each set, aiming for 5 sets of 5 reps at 75% of your max.
Now, let's target those shoulders, back, and arms with some targeted exercises.
Let's cap off this upper body day with a strong abs circuit.
Warm up appropriately before starting your sets.
AUXILIARY WORK
ABS: Suitcase Carry March in Place (2 sets x 1 minute each side): Grab a weight in one hand, keep your core tight, and march in place while maintaining stability. Switch sides after each set.
Ensure you maintain proper posture and engage your core muscles throughout the exercise. This routine helps build core strength and stability, enhancing overall performance.
The Sisters of Iron workout is designed to challenge and strengthen your lower body while targeting core stability. Remember, consistency and proper form are key to achieving the best results from this workout routine.
Join the Sisters of Iron movement and let's build strength together! Share your journey with us using #SistersOfIron and inspire others on their fitness path.
]]>Dumbbell Floor Press- 4x8-10 reps
Dips- 3 sets to failure (8-12 if possible)
Overhead Dumbbell Tricep Extension 3x10
Choose two exercises from the following to create a quick but intense ab burner circuit:
Russian Twists
Hanging Leg Raises
Plank Variations
Mountain Climbers
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MAIN LIFT: Bench
Auxiliary Work:
Lat Pull Down
Chest Supported Dumbbell Lat Rows
Dumbbell Incline Shoulder Press
Finisher:
Abs:
This workout will challenge your upper body strength and engage multiple muscle groups. Remember, quality reps are more important than sheer quantity. Share your progress with us by tagging @sisters_of_iron
From Susie Aranda- Founder
]]>Main Lift: Squats
5x6x65%
Auxiliary Work:
Abs:
Remember, proper form and technique are crucial. Listen to your body, and if you experience any discomfort, adjust weights or movements accordingly. Keep up the dedication and enjoy the gains, Sisters of Iron!
Remember to tag @sisters_of_iron Keep up the dedication and enjoy the gains, Sisters of Iron!
]]>Main Lift:
Auxiliary Work
Finisher:
Abs Burner (5 Rounds - Tabata Style):
Remember, form and technique are key—maintain quality throughout each movement. Embrace the challenge, but always prioritize safety and proper execution.
Stay tuned for more empowering workouts throughout the week, and don't forget to share your journey using #sistersofiron!
]]>Bench
Auxiliary work
4 rounds of:
Finisher:
The auxiliary work focusing on shoulder presses and hammer curls will definitely complement the bench work, targeting different parts of the upper body.
The finisher with band pull aparts and banded tricep pull downs will ensure a thorough burnout for those muscles. And the inclusion of abs through tabata rounds of plank holds and sit-ups is a fantastic way to engage the core and round off the session. Well done on the first week of this 3 week training block- Stay strong Sisters of Iron!
]]>Deadlifts
Auxiliary work
4 rounds of:
Finisher:
2 rounds of:
These sets are designed to challenge and elevate your squat game. Start with a solid foundation and progressively increase the load, culminating in a final set where you'll push yourself beyond the expected. Embrace the burn and conquer those squats!
Note- +1= as many reps as you can
Get one and then add on to as many reps as you have in the tank. Some days.. it may be only 1. It's okay to stop there.
Auxiliary Work
Enhance your strength further with targeted auxiliary exercises:
Finish Strong
At Sister of Iron, we believe in pushing boundaries, embracing challenges, and celebrating victories. This Monday routine is just the beginning of your journey towards strength and resilience. So, gear up, grab your determination, and let's crush this new training cycle together!
Stay tuned for more. Remember, the iron sharpens the iron, and together, we become stronger.
Tag #sistersofiron #garagegymbarbell
Starting a fitness journey at any age can be intimidating, but it's never too late to prioritize your health and well-being. Today, we're diving into a spicy workout that will challenge your muscles and leave you feeling accomplished. Join me as I reignite my fitness journey at age 48!
Today's workout consists of four rounds with one minute of rest between each round. Each round includes 15 push presses and 15 power cleans. These compound movements engage multiple muscle groups, providing a full-body workout.
4 rounds:
15 push presses
15 Powercleans
10/10 reverse DB lunges
Push presses are a great way to build upper body strength, particularly targeting the shoulders, triceps, and core. By using the legs to generate power, you can lift heavier weights and challenge your muscles even more.
Power cleans, on the other hand, are a dynamic movement that works the entire body. They primarily target the lower body, including the hamstrings, glutes, and quadriceps. Additionally, power cleans engage the upper body, especially the shoulders, traps, and forearms.
Reverse lunges are a great exercise for several reasons. First, they place less stress on the knees compared to forward lunges because they allow for a more natural movement pattern.
Additionally, reverse lunges engage your glutes, hamstrings, and quadriceps effectively, contributing to overall lower body strength and stability. They also help improve balance and coordination since they require stabilization while stepping back.
Ultimately, incorporating reverse lunges into your routine can enhance lower body strength, balance, and functional movement, making them a beneficial exercise choice.
Once you've completed the four rounds of push presses and power cleans, it's time to move on to the next part of the workout. You'll perform three rounds of 15 lat pull downs directly into 12/12 single-arm dumbbell shoulder presses.
Lat pull downs are an excellent exercise for targeting the back muscles. Strengthening these muscles can improve posture and overall upper body strength.
Single-arm dumbbell shoulder presses are a unilateral exercise that helps to correct muscle imbalances and improve stability. By working one arm at a time, you can focus on proper form and ensure each side of your body is equally strong.
Reigniting your fitness journey at any age is a commendable decision. Today's spicy workout, consisting of push presses, power cleans, lat pull downs, and single-arm dumbbell shoulder presses, will challenge your muscles and help you progress towards your fitness goals. Remember to listen to your body, take breaks when needed, and stay consistent. You've got this! Susie Aranda
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