Back & Shoulders - Warm Up 3
Train Like Jen - Home Version: Week 1 Day 3
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2m 11s
20 seesaw bent over row- light weight 5-10 pounds
12 shoulder internal rotation each arm - light band
12 shoulder external rotation each arm- light band
15 lat pulldowns - light band
10 single arm dumbbell strict press with 2 second up and 2 second down -light weight
Up Next in Train Like Jen - Home Version: Week 1 Day 3
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Home Version: Back & Shoulders Ex 1 ...
Dumbbell Deadlift/Bent Over Row
4 sets
15 reps at moderate medium weight
12 moderate weight reps with 2 second hold at the top of bent row pull
10 heavy reps
8 heavy reps with 8 second hold at the top of bent row pull, 7 reps with with 7 second hold, 6 reps with 6 second hold, continue until yo... -
Back & Shoulders Ex. 2 - Standing Dum...
Standing Dumbbell Strict press
15 light weight reps
12 moderate weight reps *if possible and able slightly increase weight
12 reps with 3 second negative (3 second count on descend) *slightly drop weight for this set
10 heavy reps then after 10 reps immediately drop to a lighter weight by about... -
Back & Shoulders Ex. 3 - Banded pull ...
Pull aparts and face pulls combo
Accumulate 100 reps in between both movements. Use a band tension that will allow you to do at least sets of 25 reps at a time. Feel the burn!!
