FRIDAY GYM WHIP 7/2
TUESDAY WHIP BACK & BICEPS
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
3 Rounds
12 Reps - Single Arm Machine Row
10-10-10 Reps - 3 Stage Bicep Curls
(10 bottom half - 10 top half - 10 Full Reps)
3 rounds
15 Reps - Shoulder width Lat Pulls
(hands placed shoulder width, pull elbows to hips)
10 Reps - Laying cable bicep curls
3 Rounds
12 Reps - Bent over BB Row
(keep back straight and good form, slow concentrated movements)
12 Reps - Standing BB Bicep Curls
Mid Cardio Burn 5 min
5 min Your Choice - GET SWEATY ;)
3 Rounds
12 Reps - Lower Back Extension
12 Reps - Devil Press to Double Upright Row
HIIT 10 MIN Spin Bike
30 Sec Steady - 30 Sec ALL OUT for 10 Min.
TEXT ONLY
3 ROUNDS
12 Reps - Single Arm Machine Row
10-10-10 Reps - 3 Stage Bicep Curls
(10 bottom half - 10 top half - 10 Full Reps)
3 ROUNDS
15 Reps - Shoulder width Lat Pulls
(hands placed shoulder width, pull elbows to hips)
10 Reps - Laying cable bicep curls
3 ROUNDS
12 Reps - Bent over BB Row
(keep back straight and good form, slow concentrated movements)
12 Reps - Standing BB Bicep Curls
MID CARDIO BURN 5 MIN
5 min Your Choice - GET SWEATY ;)
3 ROUNDS
12 Reps - Lower Back Extension
12 Reps - Devil Press to Double Upright Row
HIIT 10 MIN Spin Bike
30 Sec Steady - 30 Sec ALL OUT for 10 Min.
