HV Week 3 Day 1 Exercise 0 Back Shoulder Warm Up
Train Like Jen - Home Version: Week 3 Day 1
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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 slow count up and 2 second slow count down – light weight 5 pounds
Up Next in Train Like Jen - Home Version: Week 3 Day 1
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HV Week 3 Day 1 Exercise 1 Dumbbell R...
5 sets
Set 1 15 medium weight reps
Set 2 15 medium weight reps
Set 3 12 heavy weight reps
Set 4 12 heavy weight reps
Set 5 10 reps with 10 second hold at the top of the 10th bent over row rep, then immediately 9 reps with 9 second hold at the top of the 9th bent over row rep, then immediately 8 r... -
HV Week 3 Day 1 Exercise 2 Half Kneel...
5 sets
Set 1 15 reps each arm using a light weight, immediately follow with 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 2 12 reps each arm with 3 second slow count on descend each rep and using a medium weight, immediately follow with 20 Dante r... -
HV Week 3 Day 1 Exercise 3 Upright Ro...
3 sets of 12 upright row immediately follow by 12 reverse flys immediately followed by 12 lateral raises. These 3 movements back to back are 1 set, repeat 2 more times to make it 3 sets.
Note: Rest 90 seconds between sets, make the upright row heavier if possible, drop to a lighter weight for re...
