Week 3 Day 3 Exercise 1 Incline Barbell Bench Press
Train Like Jen - Gym Version: Week 3 Day 3
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23s
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 speed (no slow tempo), then immediately drop the weight and perform maximum amount of reps possible at a light weight (empty barbell). Minimum amount of max reps is 10.
Note: Increase weight each set and maintain the slow counts. For the last set perform as many reps as you can with the light weight until you can no longer successfully complete another rep with proper form. You should at least have a minimum of 10 reps with the light weight. Incline bench at 35-45 degrees only. I want the emphasis to be on your chest, the higher the bench the more emphasis on your shoulders. So keep it no more than 45 degree angle. Rest 2 minutes between sets.
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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
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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...
