week 2 Day 1 exercise 0 Warm Up shoulders
Train Like Jen - Gym Version: Week 2 Day 1
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1m 37s
2-3 rounds of:
30 Shoulder pull aparts
10 single arm weighted circles- right arm (light weight 3 – 5 pounds)
10 single arm weighted circles- left arm (light weight 3 – 5 pounds)
10 single arm strict press with 3 second slow count on descend – right arm
10 single arm strict press with 3 second slow count on descend- left arm
30 Mini arm circles – both arms no weight
20 Arm circles – both arms – no weight
Up Next in Train Like Jen - Gym Version: Week 2 Day 1
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Week 2 day 1 exercise 1 Strict Press ...
5 Sets of
2 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... -
Week 2 Day 1 exercise 2 Barbell Stric...
4 Sets
12 reps light weight
10 reps
10 heavier reps if possible
8 reps
8 heavy reps (as heavy as possible but doable)Note: Start out light, probably empty barbell. If possible, increase weight each set to a heavy set of 8. Rest 90 seconds between sets. Brace your core and tighten up your abs...
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Week 2 day 1 exercise 3 Giant Set dum...
3 sets of
12 to 15 heavy single dumbbell curls, immediately followed by 15 reps of light weight spider curls, immediately followed by 30 tricep push downs with 1 second hold at the bottom of each rep.
Notes:
Use a heavy dumbbell for the first set of dumbbell curls, then immediately pick up a lig...
