WEDNESDAY GYM WHIP 6/26

WEDNESDAY WHIP SHOULDER & CALVES

We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

10 MIN - Cardio Machine Your Choice 

3 Rounds 

10 Reps - Arnold Press

20 Reps - Close Grip upright Row



3 Rounds 

20 Reps - Seated Calf Raises

10 Reps EA - Standing Single Arm Press



3 Rounds 

10 Reps EL - BB Overhead Reverse Lunge 

20 Reps - BB Front Raise 



Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 


3 Rounds 

10 Reps EA - Landmine Shoulder Press 

10 Reps EA - Supinated Alternating Front Raise



3 Rounds

12 Reps - Cable Rear Delt Fly

12 Reps - Rear Delt Rope Face Pull



HIIT 10 MIN

1 Min Run  - 1 Min Walk



TEXT ONLY

Warm up 10 MIN - Cardio Machine Your Choice 

3 ROUNDS

10 Reps - Arnold Press

20 Reps - Close Grip upright Row

3 ROUNDS

20 Reps - Seated Calf Raises

10 Reps EA - Standing Single Arm Press

3 ROUNDS 

10 Reps EL - BB Overhead Reverse Lunge 

20 Reps - BB Front Raise 

MID CARDIO BURN 5 MIN

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

10 Reps EA - Landmine Shoulder Press 

10 Reps EA - Supinated Alternating Front Raise

3 Rounds

12 Reps - Cable Rear Delt Fly

12 Reps - Rear Delt Rope Face Pull

HIIT 10 MIN

1 Min Run - 1 Min Walk