Week 14 Day 3 Ex 1 Flat Bench Chest Press/Single Arm Banded or Cable Chest Fly
Train Like Jen - Gym Version: Week 14 Day 3
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51s
4 sets
12 reps light weight immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band or light weight if cable machine
10 medium weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band or light weight if cable machine
10 heavier weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band or light weight if cable machine
8 heavy weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band or light weight if cable machine
Note: Increase weight each set for the bench press to a heavy set of 8. Should be a weight that feels heavy to you and somewhat challenging but doable for all 8 reps. Rest 90 seconds between sets.
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Week 14 Day 3 Ex 2 Incline Single Arm...
4 Giant sets of
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Week 14 Day 3 Exercise 3 Pull Overs
3 sets of 20 dumbbell pull overs at a medium or moderate weight
Note: Rest 75 seconds between sets
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Week 14 Day 3 Exercise 4 Conditioning
4 rounds of 1 minute Stations
Perform 1 minute of continuous movement for each of these movements below:
1 minute of box jumps
1 minute of ground to overhead
1 minute of jump rope singles or double unders
1 minute of Dumbbell Burpee – suggested weight moderate or medium
Rest 1 minuteNote: You...
