WEEK 1 | DAY 4 Upper Body 20231223

Week 1 | Day 4 Upper Body

Bench

• 75%x5
• 80%x5
• 85%x5 +1 (*as man reps as you can do)
• 95%x1
• then, 3x6x65%

Auxiliary work

4 rounds of:

• 12-14 DB shoulder presses
• 12-14 hammer curls

Finisher:

• 100 band pull aparts
• 100 banded tricep pull downs
• Abs- 6 rounds of tabata (20 secs work/10 secs rest) of:
  plank holds & sit ups

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!