Back & Shoulders Ex. 1 - Strict assisted pull up and press downs
Train Like Jen - Gym Version: Week 1 Day 3
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1m 12s
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 negative
After each pull-up set, immediately perform 20 straight arm press downs
Use a weight that will allow you to complete all reps unbroken.
Notes: For the pull-ups, pay attention to the 2 second descend tempo and make each set more challenging than the prior one if possible. Use multiple bands as needed or adjust the weight on the pull-up machine. Rest 90 seconds between sets.
Record band tension or weight used on the last set.
Up Next in Train Like Jen - Gym Version: Week 1 Day 3
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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!! -
Back & Shoulders Ex 4 - Conditioning 3
3 Rounds of
15 Dumbbell deadlifts
12 hang power cleans
9 thrusters
10 shuttle runs of 15 feet each waySuggested weight 10-15 pounds. Rest as little as possible between reps and rounds. Stay moving!
