Home Version: Chest & Arms Ex 1 - Dumbbell floor chest press and chest fly's
Train Like Jen - Home Version Week 1 Day 2
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1m 0s
Double Dumbbell Floor chest press with 3 second negative (3 second count on the way down) and floor dumbbell chest fly
20 reps light
15 reps light-medium weight
12 reps medium weight
12 reps medium-heavy
12 reps heavier weight if possible
After each set immediately perform 20 floor chest dumbbell fly. Use a light weight. Suggested weight 5-10 pounds. Move smooth and controlled throughout.
Notes: Use weights that allow you to keep the 3 second count for all sets.
Rest 2 minutes between sets.
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4 sets of:
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8 double arm bicep curls
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Chest & Arms Ex. 4 - Conditioning 2
Conditioning
21 child makers
21 butterfly sit-ups
15 child makers
15 butterfly sit-ups
9 child makers
9 butterfly sit-upsSuggested weight for child makers: 10-15 lbs
If unable to perform child makers, use below modifications:
dumbbell burpees
dumbbell up/downs
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