WEEK 3 | DAY 2 UPPER BODY 20240105

WEEK 3 | DAY 2 UPPER BODY 20240105


Main Lift: Bench Press

  • 75% 5x5 Wide Grip Bench Press: Set up on the bench with a wider grip than usual. Maintain proper form and control throughout each set, aiming for 5 sets of 5 reps at 75% of your max.

Auxiliary Work

Now, let's target those shoulders, back, and arms with some targeted exercises.

  • Dumbbell Shoulder Press (3 sets x 10 reps): Grab your dumbbells and perform shoulder presses with controlled movements.
  • Lat Side Raises (3 sets x 10-12 reps): Use moderate weight and perform lateral raises to engage those side deltoid muscles.
  • Lat Pulldowns - Wide Grip (3 sets x 12-15 reps): Set up the pulldown machine with a wide grip and pull down, engaging your back muscles.
  • Banded Face Pulls (3 sets x 12-15 reps): Use a resistance band and perform face pulls to work on your upper back and shoulders.

Finisher: Abs Circuit

Let's cap off this upper body day with a strong abs circuit.

  • Plank (3 sets, hold for 30-40 seconds): Engage your core and hold a plank position, ensuring a straight line from head to heels.
  • Russian Twists (3 sets x 20 reps - 10 each side): Sit on the ground, holding a weight or without, and rotate your torso from side to side.
  • Leg Lowers (3 sets x 12-15 reps): Lie on your back and slowly lower your legs toward the ground without arching your back excessively.


Week 3, Day 2 is all about building upper body strength and core stability. Ensure proper form and control during each exercise to maximize effectiveness and reduce the risk of injury.

Push yourself, but remember to listen to your body. Hydrate well, and fuel yourself with proper nutrition to aid in recovery. Share your progress using #SistersOfIron and inspire others in their fitness journey.

Stay dedicated, stay strong, and let's crush these workouts together!

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.