MONDAY GYM WHIP 6/24

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 DB FLY

12 Reps - Ball Push Ups

5 Reps EA - Laying Side One Arm Pushup 





3 rounds 

15 Reps - DB Chest Press from Floor

10 Reps - Full Range Side Lateral Rises



3 Rounds 

12 Reps - High Cable Fly

12 Reps EA - Cable Kickbacks



Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 


3 Rounds 

30 Reps - BB Skull crusher

10 Reps - DB Pull Overs 



HIIT 3 Rounds No Rest

10 Reps EA - Plank Plate Push

10 Reps EA - DB Squat to Twist Press

20 Reps - DB Thrusters





TEXT ONLY

WARM UP

 10 MIN - Cardio Machine Your Choice 

3 ROUNDS 

12 Reps - Flat DB FLY

12 Reps - Ball Push Ups

5 Reps EA - Laying Side One Arm Pushup  

3 ROUNDS 

15 Reps - DB Chest Press from Floor

10 Reps - Full Range Side Lateral Rises

3 ROUNDS 

12 Reps - High Cable Fly

12 Reps EA - Cable Kickbacks

MID CARDIO BURN 5 MIN

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

30 Reps - BB Skull crusher

10 Reps - DB Pull Overs 

HIIT No Rest

10 Reps EA - Plank Plate Push

10 Reps EA - DB Squat to Twist Press

20 Reps - DB Thrusters