Week 11 Day 2 Exercise 1 Flat Bench Chest Press and Dumbbell Chest Press
Train Like Jen - Gym Version: Week 11 Day 2
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30s
4 sets of
10 heavy barbell chest press immediately followed by max amount of chest presses using light dumbbells
Note: Warm up to a heavy weight you can do 10 reps of. Perform 10 heavy reps, then immediately grab light dumbbells and perform maximum amount of reps possible until you can’t successfully complete another rep with good form. Rest 2 minutes between sets.
Up Next in Train Like Jen - Gym Version: Week 11 Day 2
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Week 11 day 2 Exercise 2 Skull Crushe...
10 Sets all back to back no rest between sets!!!
Set 1 1 Skull Crusher and 1 chest press immediately into
Set 2 2 Skull Crushers and 2 chest press immediately into
Set 3 3 Skull Crushers and 3 chest press immediately into
Set 4 4 Skull Crushers and 4 chest press immediately into
Set 5 5... -
Week 11 day 2 Ex 3 Hammer Curls into ...
4 sets of
15 hammer curls into descending bicep curls with 3 second slow count, immediately follow with 30 tricep pushdownsNote: You may use a cable machine if at the gym for the tricep push downs or a resistance band if at home. Rest 75 seconds between sets.
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Week 11 day 2 Exercise 4 Conditioning
4 rounds of
20 Butterfly Sit-ups
15 Barbell or dumbbell deadlifts at a medium weight
10 Devil presses (10-15 pounds)
5 Burpees over barbell or dumbbellNote: As always, move from one movement to the next immediately and with little rest possible, stay moving!
