Week 12 Day 1 Exercise 0 Warm Up Shoulders
Train Like Jen - Gym Version: Week 12 Day 1
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1m 37s
2-3 rounds of:
30 Shoulder pull aparts
10 single arm weighted circles- right arm (light weight 3 – 5 pounds)
10 single arm weighted circles- left arm (light weight 3 – 5 pounds)
10 single arm strict press with 3 second slow count on descend – right arm
10 single arm strict press with 3 second slow count on descend- left arm
30 Mini arm circles – both arms no weight
20 Arm circles – both arms – no weight
Up Next in Train Like Jen - Gym Version: Week 12 Day 1
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Week 12 day 1 exercise 1 Strict Press...
5 Sets of
3 standing strict press immediately followed by 5 push presses each armNote: Perform on the right arm then immediately move on to the left arm. Increase weight each set to a heavy dumbbell load. If this feels too easy at your heaviest dumbbell, its time to get heavier dumbbells! Rest ...
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Week 12 Day 1 exercise 2 Barbell reve...
4 Sets
12 light reps with 3 second slow count descend each rep
10 heavier reps with 3 second slow count descend each rep
10 heavier reps with 3 second slow count descend each rep
8 heavy reps with 3 second slow count descend each repNote: Start out light, probably empty barbell, to get a fee...
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Week 12 day 1 exercise 3 Giant Set du...
3 sets of
12 heavy dumbbell curls, immediately followed by 20 reps of light weight spider curls, immediately followed by 30 tricep push downs with 1 second hold at the bottom of each rep and 2 second slow count on way back.Notes:
Use a heavy dumbbell for the first set of dumbbell curls, then im...
