Week 3 Day 3 Exercise 0 Warm up Chest Arms
Train Like Jen - Gym Version: Week 3 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 3 Day 3
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Week 3 Day 3 Exercise 1 Incline Barbe...
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 Du...
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 ...
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...
