Phase 2: Build•Week 4 • Wednesday

Day 24: Upper body heavy

Upper Body Heavy

50 minutes

Today's workout

Heavy push and pull. 4-6 rep range on mains.

Warm up (5-7 min)

•5 minutes easy bike or row
•Band pull-aparts x 15
•Band dislocates x 10
•Scapular push-ups x 10
•Two warm-up sets of light pressing

Showing gym version. Switch to home above if needed.

1. Dumbbell or Barbell Bench Press (heavy)

4 x 4-6

Rest: 2 min • Equipment: barbell

Form cues:

→Feet planted, shoulders retracted
→Lower to mid-chest
→Drive up with controlled speed

Common mistakes to avoid

✗Flaring elbows to 90 degrees - tuck them to about 45 degrees
✗Pressing dumbbells apart at the top - keep a controlled path
✗Losing shoulder retraction - pinch shoulder blades into the bench

Easier

Dumbbell floor press
Incline push-up

Harder

Heavier dumbbells
Barbell bench press

Dumbbell bench press demo

2. Bent Over Row (heavy)

4 x 5-6

Rest: 2 min • Equipment: barbell

Form cues:

→Flat back, chest proud
→Pull to lower ribs
→Squeeze shoulder blades together

Common mistakes to avoid

✗Standing up as you pull - stay hinged at the hip
✗Pulling with the biceps instead of the back - lead with elbows
✗Rounding the lower back - brace and hinge from hips

Easier

Chest-supported row on incline bench
Seal row

Harder

Heavier barbell
Pendlay row (dead stop each rep)

Bent-over row demo

3. Overhead Press

3 x 6-8

Rest: 90 sec • Equipment: dumbbells

Form cues:

→Bar or dumbbells at shoulder
→Brace core, press overhead
→Squeeze glutes, ribs down

Common mistakes to avoid

✗Hyperextending the lower back - brace abs and squeeze glutes
✗Flaring elbows fully out - elbows should be slightly in front of the torso
✗Not locking out - press until arms are straight overhead

Easier

Seated dumbbell press
Half-kneeling press

Harder

Barbell overhead press
Push press

Shoulder press demo

4. Lat Pulldown or Pull-Up (assisted)

3 x 8-10

Rest: 90 sec • Equipment: machine

Form cues:

→Start with straight arms
→Pull elbows down and back
→Chest toward bar

Common mistakes to avoid

✗Leaning back excessively - stay mostly upright, minor lean
✗Pulling to the belly - pull to upper chest
✗Losing scap engagement - initiate with shoulder blades down

Easier

Band-assisted pulldown
Isometric dead hang

Harder

Heavier pulldown
Strict pull-up

Lat pulldown demo

5. Farmer Carry

3 x 40 seconds

Rest: 60 sec • Equipment: dumbbells

Form cues:

→Heaviest dumbbells you can carry
→Walk tall, ribs stacked
→Grip hard through the whole set

Common mistakes to avoid

✗Shoulders rolling forward - pull them back and down
✗Leaning to the side - brace core, stay upright
✗Short strides - walk with intent and good posture

Easier

Suitcase carry (one-sided) with lighter weight

Harder

Heavier dumbbells
Overhead carry

Farmer carry demo

Cool down (5 min)

•5 minutes easy walk
•Child's pose x 30 sec
•Doorway pec stretch x 30 sec per side
•Deep breathing x 2 minutes

Today's nutrition focus

Protein + carbs post-workout

On heavy lifting days, your post-workout meal should include carbs too. 30g protein + 30-50g carbs refills glycogen and supports recovery. Greek yogurt + berries + granola. Chicken + rice + veg. This is not a cheat, it's training nutrition.

Mindset brief

Pressing takes patience

Pressing weights over your head is one of the slowest strength gains for women. Shoulder strength takes months to build. Don't compare your overhead press to your deadlift. They move on different timelines. Today, keep the form and be patient.

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