FRIDAY GYM WHiP 4/16
FRIDAY
Upper Body
3 Rounds
40 Reps - Preacher Curl Machine (light)
5 Reps - Preacher Curls (5 sec up 5 sec down)
20 Reps - DB Lateral Raises
3 Rounds
12 Reps - Flat bench BB Skull Crusher
12 Reps - Revers Grip BB Curls
12 Reps - BB Front Delt Raise
HIIT 2 Rounds
4 Min - Treadmill 1 min Run 1 min Walk
(5)Push up to (10) Side Lateral arm raises (X3)
3 Rounds
40 Reps - Tricep rope Pushdonws
5 Reps - Tricep Rope Pushdowns
(5 sec up 5 dec down)
30 Reps - Cable Straight Arm Pull Downs
3 Rounds
12 Reps - Close Grip Cable Row
12 Reps - Modified Cable Row
(bend at the hips and pull to belly button)
As many as possible - Pushups
10 MIN HIIT YOUR CHOICE
1min walk 1 min fast run
OPTIONAL ABS
3 Rounds no Rest
Plank Hops ins
Bicycle Crunches
Leg Lifts
Text Only
3 Rounds
40 Reps - Preacher Curl Machine (light)
5 Reps - Preacher Curls (5 sec up 5 sec down)
20 Reps - DB Lateral Raises
3 Rounds
12 Reps - Flat bench BB Skull Crusher
12 Reps - Revers Grip BB Curls
12 Reps - BB Front Delt Raise
HIIT 2 Rounds
4 Min - Treadmill 1 min Run 1 min Walk
(5)Push up to (10) Side Lateral arm raises (X3)
3 Rounds
40 Reps - Tricep rope Pushdonws
5 Reps - Tricep Rope Pushdowns
(5 sec up 5 dec down)
30 Reps - Cable Straight Arm Pull Downs
3 Rounds
12 Reps - Close Grip Cable Row
12 Reps - Modified Cable Row
(bend at the hips and pull to belly button)
As many as possible - Pushups
10 MIN HIIT YOUR CHOICE
OPTIONAL ABS
3 Rounds no Rest
Plank Hops ins
Bicycle Crunches
Leg Lifts
