TUESDAY WHiP GYM 6/2
Back|Biceps
Focus on Mind to Muscle connections, know what muscle you are working and know, each movement is a two way motion.
Warm Up
Treadmill Run - 5 min.
3 Rounds
10 Reps EA - Plank Alternating Row
10 Reps EA - Bent over hammer curls
10 Reps - Plank Hop Ins
1 Round
Treadmill Run - 3 min
3 Rounds
12 Reps EA - Single Arm Machine Row
(Really stretch on the way out and hold and back position 2 sec)
15 Reps EA - Bent over single arm row
(use this as burn out movement, forcing blood into the back and lats)
10 Reps - Pushups
HIIT 2 Rounds
Treadmill Run - 2 min
20 Reps - Mt Climbers
3 Rounds
15 Reps - Assisted Pull Ups
20 Reps - Plate Curls
10 Reps - Hanging Knee Raises
3 Rounds
12 Rep - Laying Cable Bicep Curls
12 Reps - Reverse Grip Cable Curls
30 Sec - Plank
(Flex Shoulders and biceps 10 sec on 10 sec relax)
HIIT 2 Rounds
2 Min - Treadmill Run
10 Reps - Plank hop ins
EXTRA LISS 15 Min
TEXT ONLY
Warm Up
Treadmill Run - 5 min.
3 Rounds
10 Reps EA - Plank Alternating Row
10 Reps EA - Bent over hammer curls
10 Reps - Plank Hop Ins
3 Rounds
12 Reps EA - Single Arm Machine Row
(Really stretch on the way out and hold and back position 2 sec)
15 Reps EA - Bent over single arm row
(use this as burn out movement, forcing blood into the back and lats)
16 Reps - Wall Taps
1 Round
Treadmill Run - 3 min
3 Rounds
12 Reps EA - Single Arm Machine Row
(Really stretch on the way out and hold and back position 2 sec)
15 Reps EA - Bent over single arm row
(use this as burn out movement, forcing blood into the back and lats)
10 Reps - Pushups
HIIT 2 Rounds
Treadmill Run - 2 min
20 Reps - Mt Climbers
3 Rounds
15 Reps - Assisted Pull Ups
20 Reps - Plate Curls
10 Reps - Hanging Knee Raises
3 Rounds
12 Rep - Laying Cable Bicep Curls
12 Reps - Reverse Grip Cable Curls
30 Sec - Plank
(Flex Shoulders and biceps 10 sec on 10 sec relax)
HIIT 2 Rounds
2 Min - Treadmill Run
10 Reps - Plank hop ins