Week 3 Day 4 Exercise 1 Deadlift
Train Like Jen - Gym Version: Week 3 Day 4
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26s
5 sets
15 light reps – nice and smooth
12 heavier reps with 2 second slow count on descend each rep
10 heavier reps with 2 second slow count on descend each rep
8 heavier reps with 2 second slow count on descend each rep
8 reps as heavy as possible with 2 second count on descend each rep
Note: Increase weight each rep to stimulate those muscles on your legs. Hold the slow counts, and keep that back straight and your neck neutral looking at the ground. Neck should not be up looking at the ceiling or too down with your chin into your chest. Keep the bar close to your shins as you move up and down to avoid lower back pain. Pay close attention to form on the demo video.
Up Next in Train Like Jen - Gym Version: Week 3 Day 4
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Week 3 Day 4 Exercise 2 Alternating B...
4 sets
Set 1 20 alternating barbell lunges (10 each leg) immediately followed by 25 banded step-ups each leg.
Set 2 16 heavier alternating barbell lunges (8 each leg) immediately followed by 25 banded step-ups each leg.
Set 3 14 heavier alternating barbell lunges (7 each leg) immediately followed... -
Week 3 Day 4 Exercise 3 Dumbbell Leg ...
3 sets of 15 reps with 3 second slow count on descend each rep
Note: Use a medium weight. Rest 90 seconds between sets. -
Week 3 Day 4 Exercise 4 Conditioning
3 Rounds of
15 Double dumbbell hang Snatch –suggested weight 10-15 pounds
30 Shoulder taps (works core)
20 alternating dumbbell swings - suggested weight 10-15 pounds
30 mountain climbers
Note: Move from one movement to the next with as little rest as possible to none, but do pace yourself and ge...
