WEDNESDAY GYM 9/4

WEDNESDAY 

BACK 

Warm Up

5 Min - Incline Treadmill Walk 

3 Rounds 

10 Reps - Devil Press / Plank Row

10 Reps - DB Dead Lift  

10 Reps - Plank Hop In 


3 Rounds 

10 Reps - Revers Grip Pull Down

(3 sec down 3 Sec up) 

20 Reps - Bent over BB Row 

20 Reps - Seat Jumps


TREADMILL HIIT 3 ROUNDS 

2 Min - Treadmill Run 10% incline 

10 Reps EA - Plank Row 



3 Rounds 

10 Reps EA - Seated One Arm Lat pull 

(From extended arm next to ear, pull elbow to you hip inline with your body)

10 Reps EA - One Arm Cable Pull

( stand a step back from machine and reach and stretch) 

30 Reps - Kettlebell Swings  


3 Rounds 

12 Reps - Standing Close Grip Pull 

20 Reps - Seated Shrugs 

20 Reps - Seat Hop



HIIT 10 Min 

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!


TEXT ONLY 

WARM UP

5 Min - Incline Treadmill Walk 

3 ROUNDS 

10 Reps - Assisted Pull ups (WIDE GRIP)

10 Reps - DB Dead Lifts 

10 Reps EA - Plank Punches 

3 ROUNDS 

10 Reps - Revers Grip Pull Down

(3 sec down 3 Sec up) 

20 Reps - Bent over BB Row 

20 Reps - Seat Jumps 

TREADMILL HIIT 3 ROUNDS 

2 Min - Treadmill Run 10% incline 

10 Reps EA - Plank Row 

3 ROUNDS 

10 Reps EA - Seated One Arm Lat pull 

(From extended arm next to ear, pull elbow to you hip inline with your body)

10 Reps EA - One Arm Cable Pull

( stand a step back from machine and reach and stretch) 

30 Reps - Kettlebell Swings  

3 ROUNDS 

12 Reps - Standing Close Grip Pull 

20 Reps - Seated Shrugs 

20 Reps - Seat Hop Overs 


20-30 MIN LISS

LOW INTENSITY CARDIO YOUR CHOICE