WEDNESDAY Gym WHiP 8/21

WEDNESDAY Gym Whip

SHOULDER & BICEPS

If there is a movement that you are not comfortable with, make sure you watch the video and make sure you are thinking of the muscle that are being worked, check hand or foot placements and speed.


Warm Up 6 Rounds 

This warm up you will wish you skipped by the end!!!

Machine lateral Raise Reps are as follows:

40, 30, 25, 20, 15, 10

Superset;

20 Reps - Jumping Jacks 

(Perform jumping jacks between each of the machine laterals)



3 Rounds 

10 Reps - Behind the Neck Military Press

(4 sec down 1 sec up) 

5 Reps - Pushup + 10 Reps Full range side laterals (x2)

(perform 5 pushups then 10 full rage side laterals two time each round)

15 Reps - Plank jacks 




HIIT 3 rounds 40 Sec Work 15 sec Rest

DB Thrusters

KB Front Rack Sumo Squats

Kettlebell Swings




3 Rounds 

20 Reps - Bent over Rear Delt 

(take dumbbells to machine below) 

20 Reps - Machine Rear Delt 

30 Sec - Jump rope w/o rope 




3 Rounds 6 rounds 

Straight bar cable curls

 Reps per round - 50, 50, 40, 40, 30, 30.

30 Sec - Plank 



3 Rounds 

10 Reps - Standing BB Curls 

(2 sec up 4 sec down) 

10 Reps EA - Alternating Hammer Curls 




1 Mile Run Your own pace


Text only 

WARM UP 6 ROUNDS 

This warm up you will wish you skipped by the end!!!

Machine lateral Raise Reps are as follows:

40, 30, 25, 20, 15, 10

Superset;

20 Reps - Jumping Jacks 

(Perform jumping jacks between each of the machine laterals)

3 ROUNDS 

10 Reps - Behind the Neck Military Press

(4 sec down 1 sec up) 

5 Reps - Pushup + 10 Reps Full range side laterals (x2)

(perform 5 pushups then 10 full rage side laterals two time each round)

15 Reps - Plank jacks 

HIIT 3 rounds 40 Sec Work 15 sec Rest

DB Thrusters

KB Front Rack Sumo Squats

Kettlebell Swings

3 ROUNDS 

20 Reps - Bent over Rear Delt 

(take dumbbells to machine below) 

20 Reps - Machine Rear Delt 

30 Sec - Jump rope w/o rope

3 ROUNDS 6 ROUNDS 

STRAIGHT BAR CABLE CURLS

 REPS PER ROUND - 50, 50, 40, 40, 30, 30.

30 Sec - Plank 

3 ROUNDS 

10 Reps - Standing BB Curls 

(2 sec up 4 sec down) 

10 Reps EA - Alternating Hammer Curls 

1 MILE RUN YOUR OWN PACE