11d • General discussion
Week 4 Day 4
Bench Volume and Squat Accessory
The big compound lifts are over for the week and everything moved pretty smooth. It’s only going to get harder but these first four weeks couldn’t have really gone any better.
Bench Press: 5X5 at 195 lbs. nice and light to really work on the form and to make sure everything is feeling nice and crisp.
Overhead Dumbbell Press: 3X8 at 50 lbs and maybe 70 lbs. 50 lbs felt great last week so with less reps this week I may jump up to the 70s for a set or 2.
Bulgarian Split Squats: 3X8 I’m definitely going to use the 70s for all 3 sets as they felt great on the last set last week.
Face Pulls / Band Rows: 3X15 I got a lighter band so that I can increase the range of motion a little more for these.
Going to finish off with some core and a kettlebell and burpee circuit. Enjoy your workout.
2
0 comments
Week 4 Day 4
skool.com/fit-over-40
Workouts, programs & expert coaching advice for men 40+. Build strength, boost energy & transform your body. It's never too late to get fit.
Leaderboard (30-day)
1
+1
Powered by