Week 13 Day 3 Exercise 3 Hammer Curls Seated Tricep overhead extension
Train Like Jen - Gym Version: Week 13 Day 3
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1m 13s
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 extensions with 3 second slow count on descend each rep
Set 3 20 heavy weight alternating hammer curls (10 each arm) immediately followed by 12 seated tricep overhead extensions with 3 second slow count on descend each rep
Set 4 20 heavy weight alternating hammer curls (10 each arm) immediately followed by 12 seated tricep overhead extensions with 3 second slow count on descend each rep
Note: Rest 90 seconds between sets
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40 toe taps
12 bent over row – suggested weight 10-15 pounds
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