Week 4 Day 1 Exercise 0 Warm Up Shoulders
Train Like Jen - Gym Version: Week 4 Day 1
•
2m 51s
25 shoulder pull aparts
25 underhand shoulder aparts
25 over the neck shoulder aparts
30 seconds table top
25 light-weight alternating press
10 tricep kickbacks each arm
Up Next in Train Like Jen - Gym Version: Week 4 Day 1
-
Week 4 Day 1 Exercise 1 Dumbbell Stri...
4 sets
15 light-weight reps
12 heavier reps with 2 second slow count on descend
10 heavier reps with 2 second slow count on descend
8 heavy weight reps (as heavy as possible)Note: Rest 90 seconds between reps
-
Week 4 Day 1 Exercise 2 Barbell Push ...
3 sets of
10 heavy reps, immediately drop the weight to a medium weight and perform 10 reps, immediately drop the weight to a light-weight and perform 12 reps.Note: Rest 2 minutes between sets. Keep transitions between weight fast.
-
Week 4 Day 1 Exercise 3 Bicep Curls S...
4 sets
12 ½ rep from the bottom into a full rep, immediately followed by 12 skull crushers, immediately followed by 30 tricep push downs each arm.Note: Rest 2 minutes between sets. For the bicep curls 1 rep = ½ rep from the bottom, back down and full rep. Use a medium to heavy weight.
