Week 11 Day 3 Exercise 1 Wide Grip Lat Pull Down ad Seated Rows
Train Like Jen - Gym Version: Week 11 Day 3
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37s
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 the weight each set. If using the band use a heavy tension band. For the seated row use a medium tension band or if at the gym use the seated rowing machine. Keep the weight moderate since you are getting heavy on the lat pull down. Rest 90 seconds between sets.
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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, ... -
Week 11 Day 3 Exercise 4 Conditioning
12 minute amrap (amrap means as many rounds as possible of)
Conditioning
20 Inclined push-ups
30 Air squats
15 each arm Single arm bent over row (suggested weight 10-15 pounds)
40 Lateral dumbbell hopsNote: Move from one movement to the next immediately and with little rest as possible, stay m...
