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HV Week 3 Day 3 Exercise 0 Warm up Chest Arms
2 rounds of:
30 banded pull-aparts
20 knee push-ups or wall push-ups
15 reps each arm of tricep kick backs- light weight
Extras
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HV Week 3 Day 3 Exercise 1 Incline Floor Dumbell Chest Press
4 sets
15 light reps
12 light reps with 5 second slow count on descend each rep
12 medium weight reps with 3 second slow count on descend each rep
10 heavy weight reps with 3 second slow count on descend each rep
Note: Use your foam roller for the incline effect, if no foam roller you can lean ag... -
HV Week 3 Day 3 Exercise 2 floor Dumbbell Chest Press
4 sets of
15 reps as heavy as possible, drop the weight and immediately follow with 20 light weight fast tempo reps.
Note: We are searching for that pump feel here allowing blood flow into tissue. So go light and fast on the light 20 reps. Make the transition between heavy and light fast with no... -
Week 3 Day 3 Exercise 3 Hammer Curls Seated Tricep overhead extension
4 Sets
Set 1 24 medium weight alternating hammer curls (12 each arm) immediately followed by 15 seated tricep overhead extensions with 3 second slow count on descend each rep
Set 2 24 medium weight alternating hammer curls (10 each arm) immediately followed by 15 seated tricep overhead extensi... -
HV Week 3 Day 3 Exercise 4 Conditioning
10 minute AMRAP (AMRAP means as many rounds as possible of)
40 toe taps
12 bent over row – suggested weight 10-15 pounds
12 push press – suggested weight 10-15 pounds
40 jumps over dumbbell
Notes: Set a timer for 10 minutes and continue repeating these movements until time runs out. Move from one...
