WEEK 7 | DAY 2 UPPER BODY DELOAD 20240204

Week 7, Day 2 - UPPER BODY:

1. Bench - 65% 5x6 Wide Grip:

• Execute 5 sets of 6 reps at 65%. Pause at chest on last rep of each set

2. Auxiliary Lifts:

• Barbell Strict Press- 3x6 reps: 3 sets of 6 reps of barbell strict press.

• Heavy Tricep Barbell Ext from Pins - 4x6-8 reps: Focus on triceps with 4 sets of 6-8 heavy tricep barbell extensions from pins. Set your safety pins 3-4 inches above face- land barbell on pins and extend.

• Heavy Bent Over DB Lat Row - 4x6-8 reps: Strengthen your back with heavy bent-over dumbbell lat rows. Emphasize control for optimal gains.

• Bicep Curl - 3x10-12 reps: 3 sets of 10-12 reps of bicep curls

• DB Lat Side Raises - 3x12 reps: 3 sets of 12 reps of dumbbell lateral side raises.

3. Abs:

• 3x10/10 Stir the Pot:
  • Ignite your core with 3 sets of 10/10 reps of stir the pot, enhancing stability and power.

"Week 7, Day 2 - Elevate your bench game! Precision in every rep, focused auxiliaries, and core activation with 'Stir the Pot.' Finish strong, Sisters! 🔥 #SistersOfIron #SistersOfIronStrength #Bench