HV Week 11 Day 3 Exercise 0 Warm Up Back and shoulders
Train Like Jen - Home Version: Week 11 Day 3
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1m 10s
30 shoulder pull aparts
15 bent over row (light weight)
10 single arm arnold press right arm (3 second count on way up/ 3 second count on way down)
10 single arm arnold press left arm (3 second count on way up/ 3 second count on way down)
20 banded external rotations each arm (you may use cable machine at gym)
Up Next in Train Like Jen - Home Version: Week 11 Day 3
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HV Week 11 Day 3 Exercise 1 Wide Grip...
5 sets of
30 wide grip lat pull downs with 1 second hold at the bottom of pull and 2 second slow count on way back up each rep, immediately follow with 20 banded seated rows.Note: Use a heavy tension band for the lat pull down and a broomstick. You can hang the band over head on a door and pinc...
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HV Week 11 Day 3 Exercise 2 Dumbbell ...
5 sets
Set 1 20 light reps with 2 second slow count on descend each rep
Set 2 15 heavier reps with 2 second slow count on descend each rep
Set 3 12 reps with 3 second slow count on descend each rep
Set 4 10 heavier reps with 3 second slow count on descend each rep
Set 5 5 heavy reps with 5 sec... -
HV Week 11 Day 3 Exercise 3 Latteral ...
Exercise #3 Lateral Raises drop sets
3 sets of (1 set = all 3 weights below)
Max amount of reps with heavy dumbbell
Max amount of reps with medium weight dumbbell
Max amount of reps with light weight dumbbellNote: Perform as many reps as possible with heavy dumbbell until you can’t successfull...
