WEEK 7 | DAY 4 UPPER BODY 20240204

WEEK 7 | DAY 4 UPPER BODY 20240204

Week 7, Day 4 - Bench Deload and Upper Body:

1. Deload on Max Effort Bench - 5x6x65%:

  • Give your max effort bench a breather with a deload. Perform 5 sets of 6 reps at 65%, ensuring precision in every movement.

2. Auxiliary Lifts:

  • Incline Bench Neutral Grip - 4x12 reps: Strengthen your upper chest with 4 sets of 12 reps on the incline bench with a neutral grip.

  • Lat Pull Down - Close Grip - 4x12-15 reps: Target your lats with precision - 4 sets of 12-15 close-grip lat pull-downs.

  • Bicep Curls - 3x12-15 reps: Sculpt those biceps with 3 sets of 12-15 reps of bicep curls.

  • DB Front Raises - 3x12-15 reps: Elevate your shoulder game with 3 sets of 12-15 reps of dumbbell front raises.

3. Abs:

  • 6 Rounds Tabata of Plank and Sit-Ups:
    • Ignite your core with 6 rounds of Tabata - alternating between 20 seconds of intense planks and 10 seconds of rest, followed by 20 seconds of sit-ups and 10 seconds of rest. Push yourself during the active intervals for maximum effectiveness.

"Week 7, Day 4 - Bench deload and upper body! Precision in every rep, focused auxiliaries, and a core sizzler with Tabata - 20 seconds of intense planks and sit-ups, alternating with 10 seconds of rest. Finish strong, Sisters! 🔥 #SistersOfIron #SistersOfIronStrength #BenchDeload

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