HV Week 9 Day 3 Exercise 2 Single Arm Z Press and Bent Over Dumbbell Reverse Fly
Train Like Jen - Home Version: Week 9 Day 3
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45s
Set 1 12 light reps immediately followed by 12 reverse flys
Set 2 10 medium reps with 3 second slow count on descend each rep, immediately followed by 12 reverse flys
Set 3 8 medium reps with 3 second slow count going up and 3 second slow count on descend each rep, immediately followed by 12 reverse flys
Set 4 8 heavy reps no tempo, drop the weight and immediately perform 8 reps at a medium weight, drop the weight and immediately perform 8 reps at a light weight. Total of 24 reps back to back. Complete 12 reverse flys at a light weight.
Notes: Increase weight each set for the arm Z press, use a light weight for the reverse flys.
Up Next in Train Like Jen - Home Version: Week 9 Day 3
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HV Week 9 Day 3 Exercise 3 Dumbbell U...
3 sets of 12 reps heavy weight
Note: If your shoulders feel painful, drop to medium weight, preserve your shoulder health here! Squeeze your shoulder blades at the top. Rest 90 seconds between sets.
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HV Week 9 Day 3 Exercise 4 Conditioning
10 minute AMRAP (AMRAP means as many rounds as possible of)
50 single jump rope
15 push pressNotes: Set a 10 minute timer. Continue to repeat both movements until the 10 minutes are up. Rest as little as possible in between both movements. Stay moving!
