TUESDAY HOME WHIP 9/17

                    SHOULDERS|TRI'S 




Warm Up 3 Rounds 

15 Reps - Prone Floor Shoulder Press

10 Reps - Pushups to Single Arm Front Raise



3 Rounds 

12 Reps - DB Upright Row to Shoulder Press

12 Reps - Tricep Pushups 

16 Reps - Seat Hops 




3 Rounds 

15 Reps - Laying DB Skull Crusher

20 Reps - Wall Taps 

30 Reps - Jumping Jacks 





HIIT 3 Rounds 

15 Reps - Prone Floor Shoulder Press

10 Reps - Pushups to Single Arm Front Raise



3 Rounds

12 Reps EA - Cable Kickback  

12 Reps EA -  Cable Sing Arm Rear Delt 

10 Reps - Pushups



3 Rounds

12 Reps EA - Banded Kickback  

12 Reps -  Bent over Banded Rear delt 

10 Reps - Pushups




3 Rounds 

12 Reps - From ground BANDED Face Pulls 

12 Reps - Bench Dips 




TEXT ONLY 


Warm Up 3 Rounds 

15 Reps - Prone Floor Shoulder Press

10 Reps - Pushups to Single Arm Front Raise



3 Rounds 

15 Reps - Laying DB Skull Crusher

20 Reps - Wall Taps 

30 Reps - Jumping Jacks 

3 Rounds 

15 Reps - Laying DB Skull Crusher

20 Reps - Wall Taps 

30 Reps - Jumping Jacks 


HIIT 3 Rounds 

15 Reps - Prone Floor Shoulder Press

10 Reps - Pushups to Single Arm Front Raise

3 Rounds

12 Reps EA - Cable Kickback  

12 Reps EA -  Cable Sing Arm Rear Delt 

10 Reps - Pushups


3 Rounds 

15 Reps - Rear Delt Rope Pulls 

15 Reps - Seated Cable Front Raises 

20 Reps - Bench Dips


HIIT 

2 Rounds

2 Min - Spin Bike (30 sec sprint 30 sec slow)

10 reps - Pushups

No REST 


HIIT Continued 

10 Min

1 min sprints - 1 min walk 

Have fun!!!!