WEEK 6 | DAY 4 UPPER BODY 20240127

Week 6, Day 4 - Bench Power and Precision:

1. Work Up to a 1-Rep Heavy Max - Bench from Pins (Pins Set 2in from Chest):

• Dedicate this session to precision and power by working up to a 1-rep heavy max on the bench from pins, with the pins set 2 inches from your chest. Focus on controlled and powerful movements.

2. Auxiliary Lifts:

• DB Bench Press - 4 sets x 12-15 reps: Dumbbell bench presses. Aim for controlled movements and a deep stretch to maximize muscle engagement.

• Seated Lat Rows - 4 sets x 10-12 reps: Strengthen your back with seated lat rows. Maintain an upright posture and focus on the contraction of your lat muscles.

• DB Lat Shoulder Raises - 3 sets x 8-10 reps: Isolate your shoulder muscles with dumbbell lateral raises. Keep a slight bend in your elbows and raise the weights to shoulder height.

• Tricep Extension on Cable Machine - 3 sets x 8-10 reps: Define your triceps with cable machine tricep extensions. Focus on a full range of motion and controlled extensions.

3. Finisher:

• 3 Sets with Little Rest:
  • 15 Bicep Curls
  • 6-8 Hanging Leg Raises or Knee Raises

"Precision meets power on the bench. Share your strength journey by tagging @sisters_of_iron or using #SistersOfIronStrength. Together, we lift, we conquer, we inspire!"

This Week 6 bench-focused workout is designed to enhance your power and precision. Adjust weights as needed, maintain proper form, and conquer the finisher. Your dedication adds strength to the Sisterhood—keep pushing forward!