Week 8 Day 2 Exercise 3 Seated Banded or machine Row and Chest Supported Row
Train Like Jen - Gym Version: Week 8 Day 2
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48s
3 sets
Set 1 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 24 chest supported dumbbell row
Set 2 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 20 chest supported dumbbell row
Set 3 12 Machine or Banded Seated row with 1 second hold at pull, immediately followed by 16 chest supported dumbbell row
Note: If doing banded seated row, use a medium band tension. Increase the weight each set only on the chest supported rows. Rest 90 seconds between sets.
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Week 8 Day 2 Exercise 4 Conditioning
4 rounds of
12 alternating dumbbell front lunges *bodyweight if you are too sore (recommended weight 10-15pounds)
15 butterfly sit –ups
12 devil presses (recommended weight 10-15 pounds)
40 jump rope singles or double unders
Note: Move from one movement to the next with little rest or no rest in ...
