WEEK 3 | DAY 4 UPPER BODY 20240105

WEEK 3 | DAY 4 UPPER BODY 20240105

Main Lift: Bench Press

  1. 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.

  2. 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.

Auxiliary Work

Let's focus on enhancing your upper body strength further with targeted exercises.

  1. Pull-Ups (3 sets to failure) or Assisted Pull-Ups: Engage your back muscles by performing pull-ups. If needed, use assistance to ensure proper form and a full range of motion.
  2. Bent Over Dumbbell Rows (3 sets x 10-12 reps): Grab dumbbells and hinge at the hips, pulling the weights towards your waist to engage your back muscles.
  3. Seated Cable Rows (3 sets x 12-15 reps): Use a cable machine to perform seated rows, targeting your mid-back and lats.
  4. Banded Reverse Flys (3 sets x 12-15 reps): Utilize resistance bands and perform reverse flys to work on your rear deltoids and upper back.

Finisher: Core & Endurance

Let's wrap up this intense upper body day with a challenging core and endurance circuit.

  1. Mountain Climbers (3 sets of 30 seconds): Get into a plank position and alternate bringing your knees toward your chest quickly.
  2. Flutter Kicks (3 sets of 30 seconds): Lie on your back and perform flutter kicks by lifting and lowering your legs alternately.
  3. Hanging Leg Raises or Knee Raises (3 sets of 10-12 reps): Hang from a bar and lift your legs, engaging your core muscles.


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.

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