WEDNESDAY WHiP GYM 11/4
WEDNESDAY
ARMS
Warm Up
5 Min - Incline Treadmill Walk
3 Rounds
12 Reps - Incline DB Hammer Preacher Curls
12 Reps EA - Tricep Kickbacks
30 Reps - Butt Kicks
3 Rounds
8-8-8 Reps - 3 Stage DB Bicep Curls
(8 low - 8 high - 8 full rep range)
12 Reps - Bicep Drag Curls
30 Sec - Jump rope w/o rope
HIIT 2 Rounds
10 Reps EA - DB Plank Press
20 Reps - Box Sit Jumps
20 Reps - Mt Climbers
3 Rounds
8-8-8 Reps -3 Grip tricep pushdown
(8 narrow - 8 middle - 8 wide grip pushdowns)
20 Reps - Tricep Bench Dips
20 Reps - Seat Hop overs
2 Rounds
2 Min - Treadmill Run
10 Reps EA - Plank Ups
3 Rounds
12 Reps - DB Spider Curls
12 Reps EA - DB Over head Tricep Extension
As many as possible - Pushups
2 Rounds
2 Min - Treadmill Run
20 Reps - Wall Taps "treadmill taps"
OPTIONAL Cardio - 20 MIN
Optional CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted Crunches
Text ONly
Warm Up
5 Min - Incline Treadmill Walk
3 Rounds
12 Reps - Incline DB Hammer Preacher Curl
12 Reps EA - Tricep Kickbacks
30 Reps - Butt Kicks
3 Rounds
8-8-8 Reps - 3 Stage DB Bicep Curls
(8 low - 8 high - 8 full rep range)
12 Reps - Bicep Drag Curls
30 Sec - Jump rope w/o rope
HIIT 2 Rounds
10 Reps EA - DB Plank Press
20 Reps - Box Sit Jumps
20 Reps - Mt Climbers
3 Rounds
8-8-8 Reps -3 Grip tricep pushdown
(8 narrow - 8 middle - 8 wide grip pushdowns)
20 Reps - Tricep Bench Dips
20 Reps - Seat Hop overs
2 Rounds
2 Min - Treadmill Run
10 Reps EA - Plank Ups
3 Rounds
12 Reps - DB Spider Curls
12 Reps EA - DB Over head Tricep Extension
As many as possible - Pushups
2 Rounds
2 Min - Treadmill Run
20 Reps - Wall Taps "treadmill taps"
Optional CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted Crunches
Optional CORE 2 Rounds
10 Reps - Weighted Arms extended Flutter Kicks
10 Reps - Ab Leg Lift
10 Reps - Weighted Crunches