Let’s get that upper body snatched! You guys asked to see one of my upper body workouts - so here’s a push dominant session (it’s still push/ pull split but the two first exercises are push movements so that’s where most of my strength will be focussed for this session). Sets, reps and my weights are all in the video but I’ve written the program below for you too: All exercises are straight sets with around 2-3 minutes rest between all sets and I’m training to 2RIR (reps in reserve) so these reps are specific to me and my strength. This is my third week on this program, so my strength has increased already. A. DB Shoulder Press B. Decline Chest Press Machine C. Lat Pull Down Wide Grip D1. Cable Rear Delt Fly D2. Cable Single Arm Row Lmk if you give this a go! Do you guys find it interesting to hear about my programs? Not just what I’m doing, but why how and reps in reserve etc..?.. Well I hope so cause this is all gonna be in secret project - I told you guys I want you to train like me, so all the programs have been written exactly as I train! @train.withsoph #trainwithsoph
UPPER BODY WORKOUT 👏 video game on point today bc my new lens is amazing and I am thrilled with my purchase. this was a fab workout though despite all of the curveballs i’ve been thrown this week. the empty gym vibes were just what I needed! make sure to SWIPE to see videos [yes I know they’re weirdly pixelated in some spots I have no idea why or how to fix it] and SAVE this one!! — 1. neutral grip pulldown 5x8-10 2. dumbbell chest press 4x8-10 3. chest supported row 5x8-10 4. cable tricep pushdown 4x15 5. TRIPLE SET: • barbell curls 3x8 • rear delt barbell row 3x12 • lateral raise 3x15 — lack of sleep has me feeling weak AF this week which brings me to the topic of just how important sleep is. working late night shifts makes that super tough sometimes (especially when my body clock wakes me up at 8 AM no matter what) but I truly cannot stress enough the importance of sleep. sleep helps reduce cortisol levels in your body and when you’re asleep you’re using less energy for things like moving and talking so your body is better able to use that energy to aid in muscle recovery/growth. lack of sleep can cause increased appetite, brain fog, poor gym performance, and the list goes on. long story short: prioritize your sleep and increased success with recovery and your lifts will follow! I know I will be in bed at 9 tonight to try and give my body some much needed R&R. hope your day has been nice and relaxing so far and happpppy almost friday!