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
  

Finisher:

• 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: