Week 10 Day 3 Exercise 1 Meadow Row and Dumbbell Chest Supported Row
Train Like Jen - Gym Version: Week 10 Day 3
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37s
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 chest supported rows (medium weight)
Set 4 8 heavy reps each side, immediately followed by 20 dumbbell chest supported rows (medium weight)
Notes: Increase weight each set on the meadow rows. Rest 90 seconds between sets.
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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.
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Week 10 Day 3 Exercise 4 Conditioning
12 minute amrap (AMRAP means as many rounds as possible of)
5 burpees (refer to video for modifications if needed)
10 butterfly sit-ups
15 dumbbell front squats (suggested weight 15 pounds)Notes: Move from one movement to the next with as little rest as possible but do pace yourself. Set up a t...
