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Week 13 Day 3 Exercise 0 Warm up Chest Arms
2 rounds of:
30 banded pull-aparts
20 knee push-ups or wall push-ups
15 reps each arm of tricep kick backs- light weight
Extras
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Week 13 Day 3 Exercise 1 Incline Barbell Bench Press
5 sets
Set 1 12 light reps – nice and smooth
Set 2 10 medium weight reps with 3 second slow count on descend each rep
Set 3 10 heavier reps with 3 second slow count on descend each rep
Set 4 8 heavier reps with 2 second slow count on descend each rep
Set 5 8 reps as heavy as possible at regular s... -
Week 13 Day 3 Exercise 2 Flat Bench Dumbbell Chest Press
4 sets of
15 reps as heavy as possible, drop the weight and immediately follow with 20 light weight fast tempo reps.Note: We are searching for that pump feel here allowing blood flow into tissue. So go light and fast on the light 20 reps. Make the transition between heavy and light fast with n...
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Week 13 Day 3 Exercise 3 Hammer Curls Seated Tricep overhead extension
4 Sets
Set 1 24 medium weight alternating hammer curls (12 each arm) immediately followed by 15 seated tricep overhead extensions with 3 second slow count on descend each rep
Set 2 24 medium weight alternating hammer curls (10 each arm) immediately followed by 15 seated tricep overhead extensi... -
Week 13 Day 3 Exercise 4 Conditioning
12 minute AMRAP (AMRAP means as many rounds as possible of)
40 toe taps
12 bent over row – suggested weight 10-15 pounds
12 push press – suggested weight 10-15 pounds
40 jumps over dumbbellNotes: Set a timer for 10 minutes and continue repeating these movements until time runs out. Move from on...
