TUESDAY GYM WHIP 8/4
TUESDAY WHIP BACK & BICEPS
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 - Smith Machine Bent over Row
10 Reps EA - DB Hold Single DB Curl
(hold one side while performing curls on the other)
3 rounds
15 Reps - Wide Grip Lat Pull
10 Reps EA - Alternating DB Hammer Curls
3 Rounds
12 Reps - Close Grip Cable Row
12 Reps - Reverse Grip Cable Curls
HIIT 3 Rounds No Rest
20 Reps - Dead ball Slam
10 Reps Mt Climbers 10 Reps pushups (x3)
20 Reps - Russian Twist
3 Rounds
10 Reps - BB Dead Lift
15 Reps - Standing BB Bicep Curls
HIIT 10 MIN Spin Bike
30 Sec Steady - 30 Sec ALL OUT for 10 Min.
TEXT ONLY
3 ROUNDS
12 Reps - Smith Machine Bent over Row
10 Reps EA - DB Hold Single DB Curl
(hold one side while performing curls on the other)
3 ROUNDS
15 Reps - Wide Grip Lat Pull
10 Reps EA - Alternating DB Hammer Curls
3 ROUNDS
12 Reps - Close Grip Cable Row
12 Reps - Reverse Grip Cable Curls
3 ROUNDS
12 Reps - Incline DB Chest Press
12 Reps EA - DB Tricep Kickbacks
HIIT 3 Rounds NO REST
20 Reps - Dead ball Slam
10 Reps Mt Climbers 10 Reps pushups (x3)
20 Reps - Russian Twist
3 ROUNDS
10 Reps - BB Dead Lift
15 Reps - Standing BB Bicep Curls
HIIT 10 MIN Spin Bike
30 Sec Steady - 30 Sec ALL OUT for 10 Min.
Submit your AFTER Photos here
In order to participate in the challenge and be entered the win the grand prize, you must submit an accurate before and after image. You can submit your after image here.
Tips:
Hold a sign reading "Love Your Body Challenge" and today's date.
Wear tight fitting clothing.