HV Week 11 Day 3 Exercise 2 Dumbbell Strict Press
Train Like Jen - Home Version: Week 11 Day 3
•
34s
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 second slow count on descend each rep immediately followed by 20 second hold at the top in full push press extension.
Note: Increase weight each set, go heavier than your usual if possible, we want to progressively increase the weight we are using to continue to shock the body and cause transformation. Keep your core tight while pushing up to avoid excessive arching of the back. Pay attention to the slow counts and the hold overhead on the last set. Rest 90 seconds between sets.
Up Next in Train Like Jen - Home Version: Week 11 Day 3
-
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...
-
HV Week 11 Day 3 Exercise 4 Conditioning
12 minute amrap (amrap means as many rounds as possible of)
20 Inclined push-ups
30 Air squats
15 each arm Single arm bent over row (suggested weight 10-15 pounds)
40 Lateral dumbbell hopsNote: Move from one movement to the next immediately and with little rest as possible, stay moving! Set yo...
