WEDNESDAY GYM WHiP 6/30
WEDNESDAY
Shoulders|back
Warm Up 3 Rounds
10-8-6 Reps EA- Cable Bent over Rear delt to forward fly
10-8-6 Reps - Seated Cable front raise
(Increase weight each time - do not need seat for first movement)
10 Reps - Pushups
3 Rounds
12 Reps - Straight Arm Pull Down
(Your can use the rope if preferred)
12 Reps - From floor Laying Rope Front Raise
30 Reps - Jumping Jacks
HIIT 2 Rounds 20sec Rest Between
40 Sec - Weighted Start Jumps
40 Sec - Prone Floor Shoulder Press
40 Sec - Plank Kick Through
3 Rounds
12 Reps - KB Dead to upright row
20 Reps - Big Ball Spams
10 Reps - DB Front Squat to weighted Jack
3 Rounds
15 Reps - Bird Dog w/ Row
10 Reps EA - Incline BB front raises
10 Reps EA - Plank Front Raise
HIIT 2 Rounds 20sec Rest Between
40 Sec - Weighted Start Jumps
40 Sec - Prone Floor Shoulder Press
40 Sec - Plank Kick Through
3 Rounds
10 Reps - Reverse Grip lat pull
(4 sec down 2 sec hold)
20 Reps - Close Grip upright row
10 Reps EA - Plank Alternating Row
LISS 20 Min Your Choice
TEXT ONLY
Warm Up 3 Rounds
10-8-6 Reps EA- Cable Bent over Rear delt to forward fly
10-8-6 Reps - Seated Cable front raise
(Increase weight each time - do not need seat for first movement)
10 Reps - Pushups
3 Rounds
12 Reps - Straight Arm Pull Down
(Your can use the rope if preferred)
12 Reps - From floor Laying Rope Front Raise
30 Reps - Jumping Jacks
HIIT 2 Rounds 20sec Rest Between
40 Sec - Weighted Start Jumps
40 Sec - Prone Floor Shoulder Press
40 Sec - Plank Kick Through
3 Rounds
12 Reps - Bent over wide grip lat pull
12 Reps - Cable Upright Row (use same bar)
10 Reps - DB Front Squat to weighted Jack
3 Rounds
15 Reps - Bird Dog w/ Row
10 Reps EA - Incline BB front raises
10 Reps EA - Plank Front Raise
HIIT 2 Rounds 20sec Rest Between
40 Sec - Weighted Start Jumps
40 Sec - Prone Floor Shoulder Press
40 Sec - Plank Kick Through
3 Rounds
10 Reps - Reverse Grip lat pull
(4 sec down 2 sec hold)
20 Reps - Close Grip upright row
10 Reps EA - Plank Alternating Row
LISS Cardio 20 Min