FRIDAY GYM WHIP 7/16
FIRDAY WHIP CHEST & TRICEPS
We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form.
Warm up
10 MIN - Cardio Machine Your Choice
3 Rounds
12 Reps - Flat Machine Press
10 Reps EA - Med Ball Single Arm Pushup
3 rounds
15 Reps - Machine Chest Fly
10-10 Reps (x2) - 10 Mt Climber - 10 Pushups
10 Reps - Front Plate Raise and Push
3 Rounds
12 Reps - Incline DB Chest Press
12 Reps EA - DB Tricep Kickbacks
Mid Cardio Burn 5 min
5 min Your Choice - GET SWEATY ;)
3 Rounds
15 Reps - Cable Bar Pushdowns
(keep elbows at sides and hinge at the elbow)
10 Reps EA - Cable One arm extensions
HIIT 10 MIN
1 Min FAST RUN - 1 Min Walk for 10 Min.
TEXT ONLY
WARM UP
10 MIN - Cardio Machine Your Choice
3 ROUNDS
12 Reps - Flat Machine Press
10 Reps EA - Med Ball Single Arm Pushup
3 ROUNDS
15 Reps - Machine Chest Fly
10-10 Reps (x2) - 10 Mt Climber - 10 Pushups
10 Reps - Front Plate Raise and Push
3 ROUNDS
12 Reps - Incline DB Chest Press
12 Reps EA - DB Tricep Kickbacks
MID CARDIO BURN 5 MIN
5 min Your Choice - GET SWEATY ;)
3 ROUNDS
15 Reps - Cable Bar Pushdowns
(keep elbows at sides and hinge at the elbow)
10 Reps EA - Cable One arm extensions
HIIT 10 MIN
1 Min FAST RUN - 1 Min Walk for 10 Min.
Submit your AFTER Photos here
In order to participate in the challenge and be entered the win the grand prize, you must submit an accurate before and after image. You can submit your after image here.
Tips:
Hold a sign reading "Love Your Body Challenge" and today's date.
Wear tight fitting clothing.