TUESDAY GYM WHIP 9/17

                    SHOULDERS|TRI'S 




Warm up 

1 Round

5 Min - Treadmill Run

 

 




3 Rounds 

12 Reps - Cable Upright Row

12 Reps - Cable Bar Pushdowns

16 Reps - Seat Hops 





3 Rounds 

10 Reps - Incline Skull Crusher

(3 sec down 3 sec up)   

10 Reps - Incline BB Front Raises

(Hold 1-2 count at top)

20 Reps - Jumping Jacks




HIIT 1 Rounds

2 Min - Treadmill Run





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!!!!


TEXT ONLY 

Warm up 

1 Round

5 Min - Treadmill Run


3 Rounds 

12 Reps - Cable Upright Row

12 Reps - Cable Bar Pushdowns

16 Reps - Seat Hops

3 Rounds 

10 Reps - Incline Skull Crusher

(3 sec down 3 sec up)   

10 Reps - Incline BB Front Raises

(Hold 1-2 count at top)

20 Reps - Jumping Jacks


HIIT 1 Rounds

2 Min - Treadmill Run

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!!!!