WEDNESDAY GYM WHIP 7-7
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
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
