WEDNESDAY WHIP GYM ¾
WEDNESDAY ARMS
ARMS
Warm Up
5 min - Treadmill run
3 Rounds
15 Reps - BB Skull Crusher
15 Reps - BB Reverse Curls
10 Reps - Bench Dips
(3 sec down 3 sec up)
BIKE HIIT 3 MIN
3 Rounds
12 Reps - DB Spider Curls
12 Reps EA - Tricep Kickbacks
10 Reps EA - Plank Ups
HIIT 2 Rounds
2 Min - Treadmill Run
10 Reps - Tricep Pushups
(bring hands close together)
3 Rounds
10-10-10 Reps - Preacher Curls (Drop Set)
(reduce weight each 10 reps, 1 round is 30 reps)
12 Reps - Overhead Tricep Extension
(Keep arm next to your ear and bend at elbow and feel the stretch)
10 Reps EA - Plank Press
3 Rounds
10 Reps EA - DB Hold Single DB Bicep Curl
20 Reps - Tricep Rope Pushdowns
10 Reps - Bent over Tricep Rope Extension
(Slow and steady and bring from top or head and push to the floor)
HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Wall (treadmill) Taps
TEXT ONLY
Warm Up
5 min - Treadmill run
3 Rounds
15 Reps - BB Skull Crusher
15 Reps - BB Reverse Curls
10 Reps - Bench Dips
(3 sec down 3 sec up)
BIKE HIIT 3 MIN
30 Sec ALL OUT - 30 Sec Slow
3 Rounds
12 Reps - DB Spider Curls
12 Reps EA - Tricep Kickbacks
10 Reps EA - Plank Ups
HIIT 2 Rounds
2 Min - Treadmill Run
10 Reps - Tricep Pushups
(bring hands close together)
3 Rounds
10-10-10 Reps - Preacher Curls (Drop Set)
(reduce weight each 10 reps, 1 round is 30 reps)
12 Reps - Overhead Tricep Extension
(Keep arm next to your ear and bend at elbow and feel the stretch)
10 Reps EA - Plank Press
3 Rounds
10 Reps EA - DB Hold Single DB Bicep Curl
20 Reps - Tricep Rope Pushdowns
10 Reps - Bent over Tricep Rope Extension
(Slow and steady and bring from top or head and push to the floor)
HIIT 2 Rounds
2 Min - Treadmill Run
20 Reps - Wall (treadmill) Taps