Day 4 Olympia Prep: Home Upper Body Sculpting | Focusing on Recovery

Welcome back to my Amateur Olympia preparation journey. It's Tuesday, and after taking Monday off to recuperate from a cold, I'm not quite at 100% yet. . But the road to Olympia waits for no one, and today, I'm bringing you into my home gym for an upper body session that's all about targeted growth and smart training. Training at a Reps in Reserve (RIR) of 2-3, I'm ensuring intensity without overtaxing my body as it recovers

This workout zeroes in on the muscle groups I've focused for development this year. Here’s a breakdown of today’s session:

Low Incline Bench Press (Smith Machine): 3 sets of 8-10 reps
Cable Chest Press (Clavicular Fibres): 4 sets of 12-15 reps
Lat Pull In: 3 sets of 10-12 reps
Cable Seated Row: 2 sets of 12-15 reps
Cable Mid Trap Shrugs: 3 sets of 15-20 reps
Cable Upper Trap Shrugs: 2 sets of 12-15 reps
Cable Side Lateral Raises: 3 sets of 15-20 reps
Reverse Crunch (Decline Bench): 2 sets of 12-15 reps

Join me as I navigate the balance between pushing for progress and listening to my body. It's a crucial aspect of any athlete's journey, especially when preparing for a competition as demanding as the IHFF Amateur Olympia.

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Your environment is your gym, and your will is your strongest muscle. Let's keep building, no matter the challenges. Stay tuned for the next video where I'll cover my last workout of the week.

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