THURSDAY WHiP GYM 7/18

THURSDAY

BACK & ARMS

Warm Up 3 Rounds 

12 Reps - Back Extension Weighted Row 

( Keep elbow parallel with the bar as you row) 

10 Reps ES - DB Twist

5 Reps - Burpee




3 Rounds 

12 Reps - Wide Grip Bent over Cable Row

( hold 2 sec contacted, 3 count on way out) 

10-10-10 Reps - 3 Grip Bi Curls 

(10 narrow, 10 mid, 10 wide) 

5 to 10 Reps - Hanging Knee Raise 




HIIT 3 Rounds 

100 Meter Row - All out (variation 2 min treadmill run)

20 Reps - BB Bicep Curls

(Take the BB to the row machine or treadmill) 




3 Rounds 

15 Reps - Assisted Pull Ups 

10 Reps EA - Tricep Pushdown - (Assisted Pullup machine)

15 Reps - Assisted Dips 




3 Rounds 

15 Reps - Straight Arm Pull Overs 

10-10-10 Reps - 3 Stage Tricep Push downs

(Take 3 steps away from machine, perform 10 reps then take step closer 10 more reps and so on) 

10 Reps - Plank Hop Ins 




HIIT 3 Rounds 

100 Meter - Row ALL OUT

As many as possible - Pushups 




3 Rounds

12 Reps - DB Incline Row 

( Hold 2 sec at top, 3 count on way down) 

12 Reps EA - Incline DB Preacher Curls 

12 Reps EA - Tricep Kickbacks 




TEXT ONLY

Warm Up 3 Rounds 

12 Reps - Back Extension Weighted Row 

( Keep elbow parallel with the bar as you row) 

10 Reps ES - DB Twist

5 Reps - Burpee

3 Rounds 

12 Reps - Wide Grip Bent over Cable Row

( hold 2 sec contacted, 3 count on way out) 

10-10-10 Reps - 3 Grip Bi Curls 

(10 narrow, 10 mid, 10 wide) 

5 to 10 Reps - Hanging Knee Raise 

HIIT 3 Rounds 

100 Meter Row - All out (variation 2 min treadmill run)

20 Reps - BB Bicep Curls

(Take the BB to the row machine or treadmill) 

3 Rounds 

15 Reps - Assisted Pull Ups 

10 Reps EA - Tricep Pushdown - (Assisted Pullup machine)

15 Reps - Assisted Dips 

3 Rounds 

15 Reps - Straight Arm Pull Overs 

10-10-10 Reps - 3 Stage Tricep Push downs

(Take 3 steps away from machine, perform 10 reps then take step closer 10 more reps and so on) 

10 Reps - Plank Hop Ins 

HIIT 3 Rounds 

100 Meter - Row ALL OUT

As many as possible - Pushups 

3 Rounds

12 Reps - DB Incline Row 

( Hold 2 sec at top, 3 count on way down) 

12 Reps EA - Incline DB Preacher Curls 

12 Reps EA - Tricep Kickbacks