WEEK 4 | DAY 2 UPPER BODY 20240112

WEEK 4 | DAY 2 UPPER BODY

Welcome back Sisters of Iron, where strength is our language, and determination is our currency. We're entering Day 2 of Week 4 in our ongoing training log, and this session is all about upper body strength and sculpting those powerful arms. Get ready for a challenging workout that combines bench close grip, shoulder press, tricep extensions, lat pull downs, bicep curls, and an intense finisher to cap it off!

Week 4, Day 2 - Upper Body Dominance:

1. Bench Close Grip - 5 sets x 6 reps at 65%: Kick off your upper body session with close grip bench press. Focus on keeping your elbows close to your body to target the triceps. Perform 5 sets of 6 reps at 65% of your one-rep max.

2. Auxiliary Lifts:

• Barbell or DB Shoulder Press - 4 sets x 6 reps: Strengthen your shoulders and upper back with either barbell or dumbbell shoulder presses. Choose a weight that challenges you for all four sets.

• Heavy Barbell Tricep Extension from Pins - 3 sets x 10-12 reps: Lock in and target those triceps with heavy barbell tricep extensions from pins. Ensure proper form and controlled movements throughout.

• Close Grip Lat Pull Down - 3 sets x 12-15 reps: Engage your lats and upper back with close grip lat pull downs. Feel the squeeze at the bottom of each repetition for maximum effectiveness.

• Bicep Curl Variation - 3 sets x 12-15 reps: Sculpt your biceps with a variation of bicep curls. Experiment with different grips and angles to target different parts of the bicep.

3. Finisher: AB Blast!

• Mountain Climbers - 3 sets of 30 seconds: Elevate your heart rate and engage your core with mountain climbers. Keep a steady pace for the entire duration.

• Flutter Kicks - 3 sets of 30 seconds: Finish strong with flutter kicks, targeting your lower abs. Focus on keeping your legs straight and maintaining a controlled movement.

• Hanging Leg Raises or Knee Raises - 3 sets x 10-12 reps: Strengthen your core with hanging leg raises or knee raises. Hang from a bar and lift your legs or knees towards your chest, focusing on controlled movements.

Instruction on Complicated Movements:

1. Bench Close Grip:

   • Set up on the bench with a grip slightly narrower than your regular bench press.
   • Lower the bar to your chest while keeping your elbows close to your body.
   • Press the bar back up to the starting position.

2. Heavy Barbell Tricep Extension from Pins:

   • Set the barbell on a power rack at chest height.
   • Grip the barbell with hands closer than shoulder-width apart.
   • Extend your arms, focusing on contracting the triceps.

Remember to listen to your body, use proper form, and challenge yourself within your limits. Stay tuned for more updates from Sisters of Iron as we continue to forge strength and unity through our shared fitness journey!

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