Home Version: Back & Shoulders Ex 1 - Dumbell Deadlift and Bent Over Row
Train Like Jen - Home Version: Week 1 Day 3
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36s
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 you get to 1 rep and 1 second hold.
Use light-medium weight for the last set, its 36 reps!
Notes: Yes you are supposed to feel this on your back and posterior portion of legs.
Rest 90 seconds between sets.
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Back & Shoulders Ex. 2 - Standing Dum...
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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!! -
Back & Shoulders Ex 4 - Conditioning 3
3 Rounds of
15 Dumbbell deadlifts
12 hang power cleans
9 thrusters
10 shuttle runs of 15 feet each waySuggested weight 10-15 pounds. Rest as little as possible between reps and rounds. Stay moving!
