WEDNESDAY GYM WHiP 6/9
WEDNESDAY
BACK & LIGHT CHEST
3 Rounds
15 Reps - Assisted Pull Ups
15 Reps - Assisted Dips
15 Reps - Kettle Bell Swing
3 Rounds
12 Reps - Seated Single Arm Cable Row
(Hold back for 2 sec)
10 Reps EA - Single Arm Bent over DB Row
(take DB to cable machine)
10 Reps - Brupee
HIIT 2 Rounds
250 Meters - Row Machine
(If no rower available use elliptical with arms 2 min)
As many as possible - Pushups
3 Rounds
12 Reps - DB Dead Lift
(3 sec down 3 sec up with PERFECT FORM)
20 Reps - Shrugs
20 Steps EA - Waiter Walks
3 Rounds
12 Reps - Incline DB Press
(4 sec down 1 sec up)
30 Sec - Plank
12 Reps - Incline Bench DB Row
(1 Sec up 3 Sec down)
ABS
3 Rounds
Laying Leg Lifts
Crunches
Flutter Kicks
Bicycle Crunches
TEXT ONLY
3 Rounds
15 Reps - Assisted Pull Ups
15 Reps - Assisted Dips
15 Reps - Kettle Bell Swing
3 Rounds
12 Reps - Seated Single Arm Cable Row
(Hold back for 2 sec)
10 Reps EA - Single Arm Bent over DB Row
(take DB to cable machine)
10 Reps - Brupee
HIIT 2 Rounds
250 Meters - Row Machine
(If no rower available use elliptical with arms 2 min)
As many as possible - Pushups
3 Rounds
12 Reps - DB Dead Lift
(3 sec down 3 sec up with PERFECT FORM)
20 Reps - Shrugs
20 Steps EA - Waiter Walks
3 Rounds
12 Reps - Incline DB Press
(4 sec down 1 sec up)
30 Sec - Plank
12 Reps - Incline Bench DB Row
(1 Sec up 3 Sec down)
ABS 3 Rounds
Laying Leg Lifts
Crunches
Flutter Kicks
Bicycle Crunches