Week 13 Day 3 Exercise 0 Warm up Chest Arms
Train Like Jen - Gym Version: Week 13 Day 3
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59s
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
Up Next in Train Like Jen - Gym Version: Week 13 Day 3
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Week 13 Day 3 Exercise 1 Incline Barb...
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 D...
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...
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...
