Chest & Arms - Warm Up Version 1
Train Like Jen - Gym Version: Week 1 Day 2
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58s
2 rounds of:
30 banded pull aparts- light band
15 knee push-ups or wall push-ups
15 reps each arm tricep kick backs - light weight
Up Next in Train Like Jen - Gym Version: Week 1 Day 2
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Chest & Arms Ex. 1 - Flat Bench Barbe...
Flat Bench barbell chest press
15 light reps
12 reps light-medium weight
12 reps medium weight
10 reps medium heavy weight
8 reps HEAVIER weightNotes: Increase weight each set. Move from light to heavy weight, but it should be a doable heavy weight for you. Rest 2 minutes between sets. Record w...
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Chest & Arms Ex. 2 - CHEST FLYS
4 sets
20 reps flat bench dumbbell chest flyNotes: Use a light weight for all sets (5-10lbs). Move smooth and controlled throughout.
Rest 90 seconds between sets. -
Chest & Arms Ex. 3 - ISOMETRIC HOLD B...
Isometric hold bicep curls/ max rep bench dips
4 sets of:
Iso hold left arm/ 8 bicep curls right arm
Iso hold right arm/ 8 bicep curls left arm
8 double arm bicep curls
Total of 24 reps each setAfter performing the 24 curl reps, immediately perform maximum amount possible of bench dips. Do as m...
