MONDAY GYM WHIP 7/15

MONDAY WHIP CHEST & TRICEPS

We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

10 MIN - Cardio Machine Your Choice 

3 Rounds 

12 Reps - Flat Machine Press

20 Reps - Plank Ups




3 rounds 

15 Reps - Machine Chest Fly

10 Reps - Front Plate Raise and Push



3 Rounds 

12 Reps - Incline DB Chest Press

12 Reps EA - DB Tricep Kickbacks



Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 


3 Rounds 

15 Reps - Cable Bar Pushdowns

(keep elbows at sides and hinge at the elbow)

10 Reps EA - Cable One arm extensions



HIIT 10 MIN

1 Min FAST RUN - 1 Min Walk for 10 Min.



TEXT ONLY

WARM UP

 10 MIN - Cardio Machine Your Choice 

3 ROUNDS 

12 Reps - Flat Machine Press

20 Reps - Plank Ups

3 ROUNDS 

15 Reps - Machine Chest Fly

10 Reps - Front Plate Raise and Push

3 ROUNDS 

12 Reps - Incline DB Chest Press

12 Reps EA - DB Tricep Kickbacks

MID CARDIO BURN 5 MIN

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

15 Reps - Cable Bar Pushdowns

(keep elbows at sides and hinge at the elbow)

10 Reps EA - Cable One arm extensions

HIIT 10 MIN

1 Min FAST RUN - 1 Min Walk for 10 Min.