WEEK 2 | DAY 4 UPPER BODY 20231231

WEEK 2 | DAY 4 UPPER BODY 20231231

WEEK 2 | DAY 4

Main Lift:

  • Bench Press - Heavy Single
    • Warm-up gradually, then work up to your heavy single rep. REMEMBER, this doesn't need to be a PR. We are just looking for 90%+
    • Focus on maintaining proper form even with heavier weights.
  • Bench Press - Close Grip
    • 3x6x65%-70%

Auxiliary Work:

  • Dumbbell Floor Press-  4x8-10 reps

  • Dips- 3 sets to failure (8-12 if possible)

    • Alternative- Box dips
  • Overhead Dumbbell Tricep Extension 3x10


  • Lat Side Raises
    • Warm-up: 1 set of 15 reps with lighter weight, followed by another set of 15 reps with slightly increased weight.
    • 1 final round of 20 reps (make these count!)

Ab Burner:

Choose two exercises from the following to create a quick but intense ab burner circuit:

  • Russian Twists

    • 3 sets of 20 reps (10 each side)
    • Use a weight or medicine ball to increase intensity.
  • Hanging Leg Raises

    • 3 sets of 12-15 reps
    • Engages lower abs and core stability.
  • Plank Variations

    • Hold a plank for maximum duration (aim for 60 seconds or more).
    • Alternate with side planks or plank variations like plank with shoulder taps for added challenge.
  • Mountain Climbers

    • 3 sets of 30 seconds to 1 minute
    • Maintain a fast pace to engage the core and elevate heart rate.
  • Choose any two exercises and perform them in a circuit style (back-to-back) with minimal rest between exercises. Aim for intensity and control during the ab burner. Share your workout journey with @sisters_of_iron and the hashtags #sistersofiron #garagegymbarbell -Keep up the incredible work!

  • Susie

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