Chest & Arms Ex. 1 - Flat Bench Barbell Chest Press
Train Like Jen - Gym Version: Week 1 Day 2
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29s
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 weight
Notes: 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 weight used for heavy set of 8.
USE A SPOTTER IF POSSIBLE FOR HEAVY SET OF 8.
Up Next in Train Like Jen - Gym Version: Week 1 Day 2
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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...
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Chest & Arms Ex. 4 - Conditioning 2
Conditioning
21 child makers
21 butterfly sit-ups
15 child makers
15 butterfly sit-ups
9 child makers
9 butterfly sit-upsSuggested weight for child makers: 10-15 lbs
If unable to perform child makers, use below modifications:
dumbbell burpees
dumbbell up/downs
inclined burpees
Notes: Rest as li...
