Week 9 Day 2 Exercise 1 Flat Bench Chest Press and Inclined Dumbbell Chest Press
Train Like Jen - Gym Version: Week 9 Day 2
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41s
4 sets
Set 1 12 medium-heavy weight barbell flat bench reps, immediately followed by 20 light and fast inclined bench dumbbell chest press.
Set 2 10 heavier barbell flat bench reps, immediately followed by 20 light and fast inclined bench dumbbell chest press.
Set 3 8 heavier barbell flat bench reps, immediately followed by 20 light and fast inclined bench dumbbell chest press.
Set 4 8 heavy barbell flat bench reps, immediately followed by 20 light and fast inclined bench dumbbell chest press.
Note: Increase weight each set to a heavy set of 8. Increase weight at least 5 pounds from your usual 8 heavy rep weight you normally use. Challenge yourself! Use the same weight for inclined dumbbell chest press, make the reps fast but pay attention to good form. Rest 90 seconds between sets.
Up Next in Train Like Jen - Gym Version: Week 9 Day 2
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Week 9 Day 2 Exercise 2 Chest Flys
Week 9 Day 2 Exercise 2 Chest Flys
3 sets of 20 reps with light weightNote: Rest 60 seconds between sets
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Week 9 Day 2 Exercise 3 Zottman Curls...
3 sets of
10 Zottman curls with 3 second slow count on descend each rep, immediately followed by 12 seated tricep extensions with 3 second slow count on descend each rep.Note: Rest 75 seconds between sets
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Week 9 Day 2 Exercise 4 Dumbbell Skul...
2 sets of 15 reps
Note: Rest 60 seconds between sets
