TUESDAY WHIP HOME 10/13
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
