TUESDAY GYM WHiP 9/24
TUESDAY
Shoulders
Warm Up 2 Rounds
20 Reps - Banded Side Lateral Raises
20 Reps - Banded Front Delt Raise
(if you do not have access to bands use 5-10lbs weights)
10 Reps - Pushups
3 Rounds
10 Reps - Machine Shoulder press
(2 sec up 4 sec down)
20 Reps -Standing DB Press (fast continuous reps)
30 Reps - Jumping Jacks
HIIT 2 Rounds
100 Meters - Row Machine ALL OUT
20 Reps - DB Deadlift to Press
3 Rounds
12 Reps EA - Single Arm Cable lateral Raise
12 Reps EA - Cable Single Arm Rear Delt
3 Rounds - 5 pushups - 10 Full Range laterals
( the pushup and side laterals is 1 round (x3)
3 Rounds
10 Reps EA - Standing Unilateral Press
(push the weight, last two should be a struggle, reach towards ceiling)
10 Reps EA - Single Arm upright Row
10 Reps EA - Plank Front Riase
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Standing Alternating DB Press
3 Rounds
10 Reps - Cable Bent over Rear to Forward Fly
(at the top of the movement make a small shift upward)
20 Reps - Seated Shrugs
20 Reps - Seat hop overs
ABS
3 Rounds
20 Reps - Ab over ball windshield wipers
10 Reps - Push up to Side Crunch
10 Reps - Ball Roll-in (variation 30 sec plank)
20 Reps - Ball Crunches
TEXT ONLY
Warm Up 2 Rounds
20 Reps - Banded Side Lateral Raises
20 Reps - Banded Front Delt Raise
(if you do not have access to bands use 5-10lbs weights)
10 Reps - Pushups
3 Rounds
10 Reps - Machine Shoulder press
(2 sec up 4 sec down)
20 Reps - Standing DB Shoulder Press
(Faster continuous reps)
30 Reps - Jumping Jacks
HIIT 2 Rounds
100 Meters - Row Machine ALL OUT
20 Reps - DB Deadlift to Press
3 Rounds
12 Reps EA - Single Arm Cable lateral Raise
12 Reps EA - Cable Single Arm Rear Delt
3 Rounds - 5 pushups - 10 Full Range laterals
( the pushup and side laterals is 1 round (x3)
3 Rounds
10 Reps EA - Standing Unilateral Press
(push the weight, last two should be a struggle, reach towards ceiling)
10 Reps EA - Single Arm upright Row
10 Reps EA - Plank Front Riase
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Standing Alternating DB Press
3 Rounds
10 Reps - Cable Bent over Rear to Forward Fly
(at the top of the movement make a small shift upward)
20 Reps - Seated Shrugs
20 Reps - Seat hop overs
ABS
3 Rounds
20 Reps - Ab over ball windshield wipers
10 Reps - Push up to Side Crunch
10 Reps - Ball Roll-in (variation 30 sec plank)
20 Reps - Ball Crunches
