YOUR GYM WHIP FRIDAY 6/7

FRIDAY

ARMS

3 Rounds 

20 Reps - Preacher Curl Machine

10 Reps - Pushups

10 Reps - Plank Wall Taps 






3 Rounds 

15 Reps - Flat bench BB Skull Crusher

15 Reps - Revers Grip BB Curls 

30 Reps - Mt Climbers 



HIIT 2 Rounds 

Treadmill 1 min Run 1 min Walk

5 Push up to 10 Side Lateral arm raises (2x)



3 Rounds

8-8-8 - 3 Stage Rope Pushdowns

(start 3 steps back perform reps, move one step closer 3 stages) 

10 Reps - Straight Bar Cable Curls (3sec up 3sec down)

20 reps - Jumping Jacks 




3 Rounds 

10 Reps Ea - Alternating DB Curls 

10 Reps Ea - DB Tricep Kickbacks 

10 Reps - Burpee





OPTIONAL ABS 2 Rounds 

12 Reps - Plank Hops Ins

12 Reps - Bicycle Crunches

12 Reps - Leg Lifts