WEDNESDAY WHiP GYM 7/22
Wednesday
BACK & CHEST
Warm up 3 Rounds
10 Reps - Shoulder Press Contractions (squeeze traps)
3 Reps - 10 Shuffles to 2 BB Thrusters
10 Reps - V-Ups
3 Rounds
15 Reps - Straight Arm Pull Down
15 Reps - One Arm Kneeling Lat Pull
(bring elbows to hip)
25 Reps - Jumping Jacks
Treadmill HIIT
2 Rounds
2 min - Treadmill Run
10 Reps EA - Alternating Plank Row
3 Rounds
12 Reps - Cable Rear Delt Fly
12 Reps - High Cable Fly
8 Reps ES - Push Up to Side Crunch
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
Keep that heart rate moderate to high!!
TEXT ONLY
Warm up 3 Rounds
10 Reps - Shoulder Press Contractions (squeeze traps)
3 Reps - 10 Shuffles to 2 BB Thrusters
10 Reps - V-Ups
3 Rounds
15 Reps - Straight Arm Pull Down
15 Reps - One Arm Kneeling Lat Pull
(bring elbows to hip)
25 Reps - Jumping Jacks
3 Rounds
12 Reps - Cable Rear Delt Fly
12 Reps - High Cable Fly
8 Reps ES - Push Up to Side Crunch
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
Treadmill HIIT
2 Rounds
2 min - Treadmill Run
10 Reps EA - Alternating Plank Row
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
Keep that heart rate moderate to high!!