WEEK 5 | DAY 4 UPPER BODY 20240220

"Where resilience meets iron, and unity forges power."

Week 5, Day 4 - Bench Mastery:

1. Bench:

• 75% of 1RM x 5 reps
• 85% of 1RM x 3 reps
• 95% of 1RM x As Many Reps As Possible (AMRAP)
• 3 sets x 3 reps at 80% of 1RM

2. Auxiliary Lifts:

• Incline DB Press - 4 sets x 12-15 reps: Elevate your chest workout with incline dumbbell presses. Focus on a controlled range of motion and feel the burn in your upper chest.

• T Rows - 4 sets x 10-12 reps: Target your upper back with T rows. Keep your back straight and pull the weight towards your chest.

• Chest Supported Rear Delt Flys - 3 sets x 8-10 reps: Strengthen your rear delts with chest-supported rear delt flys. Maintain a slight bend in your elbows and focus on the rear shoulder muscles.

• Dips or Box Dips - 3 sets x 8-10 reps: Engage your triceps and chest with dips or box dips. Choose the variation that suits your fitness level.

3. Finisher:

• Bicep Curls - 3 sets x 20 reps: Sculpt your biceps with high-repetition bicep curls. Keep a steady pace to maximize the burn.

• Plank Hold - 3 sets x 45 seconds: Challenge your core with a plank hold. Maintain a straight line from head to heels for the entire duration.

This Week 5 bench-focused workout is designed to push your boundaries and enhance your upper body strength. Adjust weights as needed, maintain proper form, and power through each set. Embrace the journey, and let strength be your constant companion!