HV Week 14 Day 3 Exercise 1 Floor Chest Press and Single Arm Banded Chest Fly
Train Like Jen - Home Version: Week 14 Day 3
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1m 19s
4 sets
15 reps light weight immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
12 medium weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
10 heavier weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
10 heavy weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
Note: Increase weight each set for the chest press. Rest 90 seconds between sets.
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4 Giant sets of
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HV Week 14 Day 3 Exercise 3 Pull Overs
3 sets of 20 dumbbell pull overs at a medium or moderate weight
Note: Rest 75 seconds between sets
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HV Week 14 Day 3 Exercise 4 Conditioning
4 rounds of 1 minute Stations
Perform 1 minute of continuous movement for each of these movements below:
1 minute of box jumps
1 minute of ground to overhead
1 minute of jump rope singles or double unders
1 minute of Dumbbell Burpee – suggested weight moderate or medium
Rest 1 minuteNote: You...
