Week 12 day 1 exercise 1 Strict Press and Push Press
Train Like Jen - Gym Version: Week 12 Day 1
•
39s
5 Sets of
3 standing strict press immediately followed by 5 push presses each arm
Note: 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 1 minute between sets.
Up Next in Train Like Jen - Gym Version: Week 12 Day 1
-
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...
-
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... -
Week 12 day 1 exercise 4 Conditioning
4 rounds of
20 box jumps
20 Hang clean and jerk (suggested weight 10-15 pounds)
30 overhead alternating lunges (suggested weight 10-15 pounds)Note: Move from one movement to the next with as little rest as possible to no rest in between movements or rounds. However, pace yourself and stay movi...
