WEEK 3 | DAY 2 UPPER BODY 20240105

WEEK 3 | DAY 2 UPPER BODY

Main Lift: Bench Press

• 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.

Auxiliary Work

Now, let's target those shoulders, back, and arms with some targeted exercises.

• Dumbbell Shoulder Press (3 sets x 10 reps): Grab your dumbbells and perform shoulder presses with controlled movements.

• Lat Side Raises (3 sets x 10-12 reps): Use moderate weight and perform lateral raises to engage those side deltoid muscles.

• Lat Pulldowns - Wide Grip (3 sets x 12-15 reps): Set up the pulldown machine with a wide grip and pull down, engaging your back muscles.

• Banded Face Pulls (3 sets x 12-15 reps): Use a resistance band and perform face pulls to work on your upper back and shoulders.

Finisher: Abs Circuit

Let's cap off this upper body day with a strong abs circuit.

• Plank (3 sets, hold for 30-40 seconds): Engage your core and hold a plank position, ensuring a straight line from head to heels.
• Russian Twists (3 sets x 20 reps - 10 each side): Sit on the ground, holding a weight or without, and rotate your torso from side to side.
• Leg Lowers (3 sets x 12-15 reps): Lie on your back and slowly lower your legs toward the ground without arching your back excessively.