TUESDAY GYM WHiP 9/1

TUESDAY 

Shoulders|back

Warm Up 3 Rounds 

10-8-6 Reps EA- Cable Bent over Rear delt to forward fly

10-8-6  Reps - Seated Cable front raise

(Increase weight each time - do not need seat for first movement)

10 Reps - Pushups 




3 Rounds 

12 Reps - Straight Arm Pull Down

(Your can use the rope if preferred) 

12 Reps - From floor Laying Rope Front Raise 

30 Reps - Jumping Jacks 




HIIT 2 Rounds 20sec Rest Between

40 Sec - Weighted Start Jumps 

40 Sec - Prone Floor Shoulder Press

40 Sec - Plank Kick Through 




3 Rounds 

12 Reps - KB Dead to upright row

20 Reps - Big Ball Spams

10 Reps - DB Front Squat to weighted Jack




3 Rounds 

15 Reps - Bird Dog w/ Row

10 Reps EA - Incline BB front raises

10 Reps EA - Plank Front Raise




HIIT 2 Rounds 20sec Rest Between

40 Sec - Weighted Start Jumps 

40 Sec - Prone Floor Shoulder Press

40 Sec - Plank Kick Through 





3 Rounds 

10 Reps - Reverse Grip lat pull

(4 sec down 2 sec hold) 

20 Reps - Close Grip upright row

10 Reps EA - Plank Alternating Row 





LISS 20 Min Your Choice




TEXT ONLY

Warm Up 3 Rounds 

10-8-6 Reps EA- Cable Bent over Rear delt to forward fly

10-8-6 Reps - Seated Cable front raise

(Increase weight each time - do not need seat for first movement)

10 Reps - Pushups 

3 Rounds 

12 Reps - Straight Arm Pull Down

(Your can use the rope if preferred) 

12 Reps - From floor Laying Rope Front Raise 

30 Reps - Jumping Jacks

HIIT 2 Rounds 20sec Rest Between

40 Sec - Weighted Start Jumps 

40 Sec - Prone Floor Shoulder Press

40 Sec - Plank Kick Through 

 

3 Rounds 

12 Reps - Bent over wide grip lat pull

12 Reps - Cable Upright Row (use same bar) 

10 Reps - DB Front Squat to weighted Jack

3 Rounds 

15 Reps - Bird Dog w/ Row

10 Reps EA - Incline BB front raises

10 Reps EA - Plank Front Raise

HIIT 2 Rounds 20sec Rest Between

40 Sec - Weighted Start Jumps 

40 Sec - Prone Floor Shoulder Press

40 Sec - Plank Kick Through 

3 Rounds 

10 Reps - Reverse Grip lat pull

(4 sec down 2 sec hold) 

20 Reps - Close Grip upright row

10 Reps EA - Plank Alternating Row

LISS Cardio 20 Min