Back & Shoulders - Warm Up 3
Train Like Jen - Gym Version: Week 1 Day 3
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2m 11s
20 seesaw bent over row- light weight 5-10 pounds
12 shoulder internal rotation each arm - light band
12 shoulder external rotation each arm- light band
15 lat pulldowns - light band
10 single arm dumbbell strict press with 2 second up and 2 second down -light weight
Up Next in Train Like Jen - Gym Version: Week 1 Day 3
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Back & Shoulders Ex. 1 - Strict assis...
Banded or machine assisted strict pull-ups/ straight arm press down combo
15 reps with 2 second negative (2 second count on descend)
12 reps with 2 second negative
10 reps with 2 second negative
8 reps with 2 second negativeAfter each pull-up set, immediately perform 20 straight arm press downs...
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Back & Shoulders Ex. 2 - Standing Dum...
Standing Dumbbell Strict press
15 light weight reps
12 moderate weight reps *if possible and able slightly increase weight
12 reps with 3 second negative (3 second count on descend) *slightly drop weight for this set
10 heavy reps then after 10 reps immediately drop to a lighter weight by about... -
Back & Shoulders Ex. 3 - Banded pull ...
Pull aparts and face pulls combo
Accumulate 100 reps in between both movements. Use a band tension that will allow you to do at least sets of 25 reps at a time. Feel the burn!!
