TUESDAY GYM WHiP 9/10
TUESDAY
SHOULDERS & ARMS
3 Rounds
12 Reps - Cable Crunches
20 Reps - Tricep Pushdowns
12 Reps - Rear Delt Rope Pulls
(hold contracted or back for 2 sec)
3 Rounds
10 Reps - Seated Cable Front Raise
10 Reps - Rope Hammer Curls
10 Reps - Cable Upright Row (you can use rope)
Treadmill HIIT 3 Rounds
1:30 Min Run/Sprint
15 Reps - Burpees
3 Rounds
10-10 Reps - Half - Full Range Lateral Raise
(you can use heavy weight for first part and lighted up for full range)
10 Reps EA - DB HOLD, Single DB Bicep Curl
10 Reps EA - Standing Single Arm Shoulder Press
3 Rounds
12 Reps - Incline Bench Rear Delt
12 Reps - DB Spider Curls
As many as possible - Tricep Pushups
20 Min Liss
Your Choice
TEXT ONLY
3 Rounds
12 Reps - Cable Crunches
20 Reps - Tricep Pushdowns
12 Reps - Rear Delt Rope Pulls
(hold contracted or back for 2 sec)
3 Rounds
10 Reps - Seated Cable Front Raise
10 Reps - Rope Hammer Curls
10 Reps - Cable Upright Row (you can use rope)
Treadmill HIIT 3 Rounds
1:30 Min Run/Sprint
15 Reps - Burpees
3 Rounds
10-10 Reps - Half - Full Range Lateral Raise
(you can use heavy weight for first part and lighted up for full range)
10 Reps EA - DB HOLD, Single DB Bicep Curl
10 Reps EA - Standing Single Arm Shoulder Press
3 Rounds
12 Reps - Incline Bench Rear Delt
12 Reps - DB Spider Curls
As many as possible - Tricep Pushups
20 Min Liss
Your Choice