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Week 3 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 3 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 3 Day 3 Exercise 2 Flat Bench Dumbbell Chest Press
3 Sets of 15 heavy weight reps immediately followed by 20 light weight reps
Notes: Rest 90 seconds in between sets -
Week 3 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 3 Day 3 Exercise 4 Conditioning
10 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 dumbbell
Notes: Set a timer for 10 minutes and continue repeating these movements until time runs out. Move from one...
