TUESDAY WHiP GYM 12/1
Shoulders | Chest | Triceps
Warm Up
10-10 Reps - 10 Wide Grip Pulls 10 Narrow Grip Pulls
20 Reps - Weighted Crunches
5-10(x3) Reps - Pushup to Full Range Side laterals
5 pushups, 10 Side laterals, 3 times
3 Rounds
10 Reps - Incline Seated BB Font Raise
10 Reps - Incline kneeling front Raise
10 Reps ES - Bench Knee to Elbow
3 Rounds
10 Reps - From ground Cable Face Pulls
(Keep elbows high and pull rope to face)
10 Reps - HIGH Upright Row
( Bring hands above forehead and squeeze traps)
10 Reps - Pushups
HIIT 3 Rounds
1:30 Min - Treadmill FAST Run
20 Reps - Kettle Bell Swing
15 Reps - Plank Hops Ins
3 Rounds
12 Reps EA - Standing Single Arm Press
(Hold weight in press position while pressing other side)
10 Reps EA - Front Supinated (palms up) Raise
(At the top bring weight slightly in to the midline of your body)
30 Reps - Jump Rope w/o Rope
3 rounds
20 Reps- Machine Rear delt Fly
20 Reps - Machine Fly
12 Reps - DB Chest Press from Floor
(Take DB's to the machine)
CARDIO
Stair Stepper - 30Min Moderate Speed
TEXT ONLY
10-10 Reps - 10 Wide Grip Pulls 10 Narrow Grip Pulls
20 Reps - Weighted Crunches
5-10(x3) Reps - Pushup to Full Range Side laterals
5 pushups, 10 Side laterals, 3 times
3 Rounds
10 Reps - Incline Seated BB Font Raise
10 Reps - Incline kneeling front Raise
10 Reps ES - Bench Knee to Elbow
3 Rounds
10 Reps - From ground Cable Face Pulls
(Keep elbows high and pull rope to face)
10 Reps - HIGH Upright Row
( Bring hands above forehead and squeeze traps)
10 Reps - Pushups
HIIT 3 Rounds
1:30 Min - Treadmill FAST Run
20 Reps - Kettle Bell Swing
15 Reps - Plank Hops Ins
3 Rounds
12 Reps EA - Standing Single Arm Press
(Hold weight in press position while pressing other side)
10 Reps EA - Front Supinated (palms up) Raise
(At the top bring weight slightly in to the midline of your body)
30 Reps - Jump Rope w/o Rope
3 rounds
20 Reps- Machine Rear delt Fly
20 REps - Machine Fly
12 Reps - DB Chest Press from Floor
(Take DB's to the machine)
CARDIO
Stair Stepper - 30Min Moderate Speed
