Wrapped| Week 4 Day 2| Upper Body

Week 4: Slow Down to Level Up Welcome new members! Stoked you’re here! Last week we added progressive variations and tempo changes this week, most of your training holds steady while compound lifts shift back to a ladder scheme. Remember, progressive overload doesn’t mean adding weight every single week. That’s not realistic or sustainable. We’re chasing progressive stimulus and sometimes that comes from controlling the movement, changing volume & load not just loading the bar. …………………………………………………… This is a chest, triceps, and shoulders focused day with a strong emphasis on core stability throughout. You’ll begin with explosive medicine ball power work, then move into heavy incline pressing paired with deficit pushups for maximal strength and power development. The workout progresses through shoulder and tricep work, then challenges your strength-endurance with dips and reverse planks before finishing with a 3-minute conditioning burnout. 👏🏼👏🏼Pay close attention to the rep schemes, if you can do more than 3-5 extra reps beyond what’s listed, your weight is too light. If you don’t have adequate weights, slow down tempo, increase amount of reps you do by 8-10reps. While each set has a primary focus, whether that’s building muscle, increasing strength, or improving endurance, there’s always natural crossover between these training styles, ensuring you’re building strength, athleticism & overall fitness that benefits you in every way. Sprinting at the end is optional! But encouraged if you you have the time! Don’t want to sprint? Do 4x30 sec intervals of all out jump squats or burpees.