Week 11 Day 3 Exercise 0 Warm Up Back and shoulders
Train Like Jen - Gym Version: Week 11 Day 3
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1m 10s
30 shoulder pull aparts
15 bent over row (light weight)
10 single arm arnold press right arm (3 second count on way up/ 3 second count on way down)
10 single arm arnold press left arm (3 second count on way up/ 3 second count on way down)
20 banded external rotations each arm (you may use cable machine at gym)
Up Next in Train Like Jen - Gym Version: Week 11 Day 3
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Week 11 Day 3 Exercise 1 Wide Grip La...
5 sets of
20 wide grip lat pull downs (start with medium weight) with 1 second hold at the bottom of pull and 2 second slow count on way back up each rep, immediately follow with 20 seated rows.Note: Start with a medium weight on the lat pull downs if using a lat machine at the gym. Increase th...
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Week 11 Day 3 Exercise 2 Barbell Stri...
5 sets
Set 1 12 light reps with 2 second slow count on descend
Set 2 10 heavier reps with 3 second slow count on descend
Set 3 8 heavier reps with 3 second slow count on descend
Set 4 8 heavier reps with 3 second slow count
Set 5 6 Heavier reps no slow count use regular tempo (these should fe... -
Week 11 Day 3 Exercise 3 Latteral raises
3 sets of (1 set = all 3 weights below)
Max amount of reps with heavy dumbbell
Max amount of reps with medium weight dumbbell
Max amount of reps with light weight dumbbell
Note: Perform as many reps as possible with heavy dumbbell until you can’t successfully perform another rep with good form, ...
