Week 10 Day 3 Exercise 0 Warm up Back and Shoulders
Train Like Jen - Gym Version: Week 10 Day 3
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2m 11s
20 seesaw bent over row- light weight 5-10lbs
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 10 Day 3
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Week 10 Day 3 Exercise 1 Meadow Row a...
4 Sets
Set 1 15 light reps each side, immediately followed by 24 dumbbell chest supported rows (light weight)
Set 2 12 medium weight reps each side, immediately followed by 20 dumbbell chest supported rows (medium weight)
Set 3 10 heavier reps each side, immediately followed by 20 dumbbell ches... -
Week 10 Day 3 Exercise 2 Barbell Push...
5 Sets
Set 1 15 light reps
Set 2 12 medium weight reps
Set 3 through 5
Max amount of reps with heavy weight on the barbell, then drop the weight to a medium weight and immediately perform max amount of reps with medium weight, then drop the weight to a light weight and immediately perform max ... -
Week 10 Day 3 Exercise 3 Face Pulls
3 Sets of 50 face pulls
Notes: Use a light band or if at the gym use the cable machine with lightweight or a weight that will allow you to perform all reps per set. Refer to video for more detail and cable machine example. Rest 30 seconds between sets.
