Week 4 Day 3 Ex 2 Inclined Single Arm Chest Press/Lat Pull Downs/Single Arm Row
Train Like Jen - Gym Version: Week 4 Day 3
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2m 5s
4 Giant sets of
12 single arm chest press with 3 second slow count on descend each rep immediately into 30 lat pull downs (with 2 second slow count on way up each rep) immediately into 12 heavy dumbbell single arm bent over row each arm.
Note: You will move from one movement immediately to the next. All 3 movements back to back are 1 set. For the single arm chest press, increase weight each set but be intentional and keep the slow count tempo. For the Lat pulldowns use a medium tension band or if at the gym use a light-medium weight at the lat machine for all reps. Rest 2 minutes between sets.
Up Next in Train Like Jen - Gym Version: Week 4 Day 3
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Week 4 Day 3 Exercise 3 Pull Overs
3 sets of 20 dumbbell pull overs at a medium or moderate weight
Note: Rest 75 seconds between sets -
Week 4 Day 3 Exercise 4 Conditioning
3 rounds of 1minute Stations
Perform 1 minute of continuous movement for each of these movements below:
1 minute of box jumps
1 minute of ground to overhead
1 minute of jump rope singles or double unders
1 minute of Dumbbell Burpee – suggested weight moderate or medium
Rest 1 minute
Note: You w...
