TUESDAY WHIP GYM 11/19

TUESDAY

ARMS

Warm Up

5 min - Treadmill run 


3 Rounds 

15 Reps - BB Skull Crusher 

20 Reps - Plate Curls 

20 Reps - Seat Hop overs 




3 Rounds 

12 Reps - DB Spider Curls 

20 Reps - Plate Curls 

10 Reps EA - Plank Ups 




HIIT 3 Rounds No Rest

10 Reps - Pushups

20 Reps - Plate Curls 



3 Rounds 

10-10-10 Reps - Preacher Curls (Drop Set) 

(reduce weight each 10 reps, 1 round is 30 reps) 

12 Reps - Overhead Tricep Extension 

(Keep arm next to your ear and bend at elbow and feel the stretch) 

10 Reps EA - Plank Press 




3 Rounds 

10-10-10 Reps - 3 Stage Bicep Curls

(10 low range - 10 top range - 10 full range)  

20 Reps - Tricep Rope Pushdowns

Burn out - Pushups 






HIIT 3 Rounds NO REST 

10 Reps - Tricep Pushups

20 Reps - Plate Curls  



TEXT ONLY

Warm Up

5 min - Treadmill run 

3 Rounds 

15 Reps - BB Skull Crusher 

20 Reps - Plate Curls 

20 Reps - Seat Hop overs

3 Rounds 

12 Reps - DB Spider Curls 

20 Reps - Plate Curls 

10 Reps EA - Plank Ups 

HIIT 3 Rounds NO REST

10 Reps - Pushups

20 Reps - Plate Curls 

3 Rounds 

10-10-10 Reps - Preacher Curls (Drop Set) 

(reduce weight each 10 reps, 1 round is 30 reps) 

12 Reps - Overhead Tricep Extension 

(Keep arm next to your ear and bend at elbow and feel the stretch) 

10 Reps EA - Plank Press 

3 Rounds 

10-10-10 Reps - 3 Stage Bicep Curls 

20 Reps - Tricep Rope Pushdowns

Burn out - Pushups 

HIIT 3 Rounds NO REST

10 Reps - Tricep Pushups


20 Reps - Plate Curls