Back & Shoulders Ex. 2 - Standing Dumbbell press
Train Like Jen - Gym Version: Week 1 Day 3
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34s
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 5 pounds and perform max amount of reps until you can't successfully do another rep with proper form.
Example: If using 15 pounds drop to 10 pounds.
Do not sacrifice form! Tighten up belly when pushing up to stabilize and engage your core.
Notes: Rest 2 minutes between sets
Optional: Additional Exercise for optimal results and some really nice toned shoulders
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!!
Up Next in Train Like Jen - Gym Version: Week 1 Day 3
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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!
