TUESDAY WHiP GYM 6/22
TUESDAY
BACK & CHEST
Warm up 3 Rounds
10 Reps - Shoulder Press Contractions (squeeze traps)
10 Rep - Wall Ball Burpee
10 Reps - V-Ups
3 Rounds
10 Reps - Smith machine bent over row
10 Reps - Smith Machine upright row
25 Reps - Jumping Jacks
Treadmill HIIT
2 Rounds
2 min - Treadmill Run
10 Reps EA - Alternating Plank Row
3 Rounds
12 Reps - Standing Close Grip Low Cable Row
12 Reps - Low Cable Fly
8 Reps ES - Push Up to Side Crunch
HIIT 2 Rounds
2 Min - Treadmill Run
10 Reps - Pushups
3 Rounds
10 Reps EA - Standing Single Arm Cable Row
(hold at bottom 3 sec)
15 Reps - Bent over DB Row
(bring dumbbells to cable)
10 Reps - Jump Squat Weighted push
3 Rounds
10 Reps - Decline DB Press
(3 Sec down 3 Sec up)
10 Reps - 3 Stage Bentover Fly
(you can use the decline bench to sit on if needed)
10 Reps - Plank Jacks
Cardio 20 min LISS
Your choice
Keep that heart rate moderate to high!!
