FRIDAY GYM WHiP 4/23
FRIDAY
ARMS
3 Rounds
20 Reps - Double Cable Bicep Curls
(you can also use both sides of a cable sand step forward)
15 Reps EA - Cable Kickbacks
10 Reps EA - Plank Punch
3 Rounds
15 Reps - Flat bench BB Skull Crusher
12 Reps - Revers Grip BB Curls
30 Reps - Jump Rope w/o Rope
HIIT 1 Rounds
4 Min - Treadmill 1 min Run 1 min Walk
3 Rounds
10 Reps - Incline Skull Crusher
(3 sec down 3 sec up)
12 Reps - BB Spider Curls
30 Reps - Jumping Jacks
3 Rounds
12 Reps EA - Alternating DB Curls
10 Reps EA - DB Tricep Kickbacks
15 Reps - Burpee
3 Rounds
20 Reps - Tricep Rope Pushdown
20 Reps - Rope Hammer Curls
OPTIONAL ABS
3 Rounds no Rest
Plank Hops ins
Bicycle Crunches
Leg Lifts
20 Min LISS
Low intensity Steady State Cardio, keep heart rate up should be sweating if not pick it up a bit.
Text Only
3 Rounds
20 Reps - Double Cable Bicep Curls
(you can also use both sides of a cable sand step forward)
15 Reps EA - Cable Kickbacks
10 Reps EA - Plank Punch
3 Rounds
15 Reps - Flat bench BB Skull Crusher
12 Reps - Revers Grip BB Curls
30 Reps - Jump Rope w/o Rope
HIIT 2 Rounds
4 Min - Treadmill 1 min Run 1 min Walk
3 Rounds
10 Reps - Incline Skull Crusher
(3 sec down 3 sec up)
12 Reps - BB Spider Curls
30 Reps - Jumping Jacks
3 Rounds
12 Reps EA - Alternating DB Curls
10 Reps EA - DB Tricep Kickbacks
15 Reps - Burpee
3 Rounds
20 Reps - Tricep Rope Pushdown
20 Reps - Rope Hammer Curls
OPTIONAL ABS
3 Rounds no Rest
Plank Hops ins
Bicycle Crunches
Leg Lifts
