Week 9 Day 3 Exercise 2 Barbell Strict Press and Bent Over Dumbbell Reverse Fly
Train Like Jen - Gym Version: Week 9 Day 3
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37s
4 Sets
Set 1 10 light-medium reps immediately followed by 12 reverse flys
Set 2 8 medium reps immediately followed by 12 reverse flys
Set 3 6 heavier reps immediately followed by 12 reverse flys
Set 4 3 heavy reps immediately followed by 12 reverse flys
Notes: Increase barbell weight each set, go heavier than your usual. Keep your core tight while pushing up to avoid over arching of the back. Keep reverse fly weight light. Rest 90 seconds between sets.
Up Next in Train Like Jen - Gym Version: Week 9 Day 3
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Week 9 Day 3 Exercise 3 Single Arm Du...
3 sets of 15 reps each arm
Notes: Rest 60 seconds between sets
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Week 9 Day 3 Exercise 4 Conditioning
10 minute AMRAP (AMRAP means as many rounds as possible of)
50 single jump rope
15 push pressNotes: Set a 10 minute timer. Continue to repeat both movements until the 10 minutes are up. Rest as little as possible in between both movements. Stay moving!
