WHIP GYM FRIDAY 9/25
FRIDAY
ARMS
3 Rounds
20 Reps - BB Bicep pulse (small movments)
10 Reps - Pushups
10 Reps - DB Burpee to bicep curl
3 Rounds
10 Reps - Flat bench BB Skull Crusher
(3 sec down 3 sec up)
10 Reps - Revers Grip BB Curls
(3 sec down 3 sec up)
30 Reps - Mt Climbers
HIIT 2 Rounds
Treadmill 1 min Run 1 min Walk
10 & 10 Reps - Push up to Side Lateral arm raises
3 Rounds
10-10-10 Reps - 3 Stage Rope Pushdowns
(start 3 steps back perform reps, move one step closer 3 stages)
20 Reps - Straight Bar Cable Curls
30 Reps - Jumping Jacks
3 Rounds
10 Reps EA - Alternating DB Curls
20 Reps - plate curls
10 Reps - Burpee
OPTIONAL ABS 2 ROUNDS
20 Reps - Plank Hops Ins
20 Reps - Bicycle Crunches
20 Reps - Leg Lifts
