FRIDAY GYM WHiP 9/13

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