WEEK 6 | DAY 2 UPPER BODY 20240127

Elevate your bench game and crush those abs!

Week 7, Day 2 - Bench:

1. Bench - 75% 5x6 Close Grip:

• Execute 5 sets of 6 reps with 75% of your one-rep max, emphasizing a close grip. Engage your triceps and maintain control throughout each set.

2. Auxiliary Lifts:

• Z Press - 4 sets x 6-8 reps: Enhance your shoulder strength and stability with the Z press. Sit on the floor, keep your legs straight, and press the weights overhead.

• Lat Pull Down - 4 sets x 12 reps: Target your lats with lat pull downs. Choose a weight that challenges you for all four sets, focusing on a full range of motion.

• Bent Over Single Arm DB Row - 4 sets x 8-10 reps: Isolate your lats and upper back with single-arm dumbbell rows. Hinge at the hips and pull the weight towards your hip.

• DB Skull Crusher - 3 sets x 10-12 reps:  Keep your elbows stationary and extend the weights towards the ceiling.

• Max Rep Push Ups - 3 sets: Push your limits with maximum repetition push-ups. Maintain proper form and focus on quality reps.

3. AB Finisher:

• Tabata - 6 Rounds (No Rest):
  • 20 seconds - Ab Mat Sit-Ups
  • 10 seconds - Plank

Share your journey by tagging @sisters_of_iron or using #SistersOfIron on Instagram. Let's inspire and support one another on this empowering path!

This Week 7 bench-focused workout is designed to intensify your upper body strength. Adjust weights as needed, maintain proper form, and push through each set. Your strength is a testament to your dedication—keep forging ahead!