WEDNESDAY WHiP GYM copy
Shoulders|Triceps
Focus on both the eccentric and concentric moments there is two directions to each movement.
Warm Up
15 Reps - Shoulder Rotators
10 Reps - Pushups
20 Reps - Bicycle Crunches
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
10 Reps EA - Standing Alternating DB Press
(Take DB to treadmill area)
3 Rounds
10-10-10 Reps - 3 Stage Tricep Pushdown
12 Reps - Rear Delt Rope Pulls
12 Reps - Cable Crunch
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
5 Pushups 10 Full Range Laterals (x3)
3 Rounds
10 Reps EA - Cable Single Arm Rear Delt Fly
10 Reps EA - Cable Tricep Kickbacks
20 Reps - Jumping Lunges
3 Rounds
15 Reps - Smith Machine Upright Row
15 Rep - Reverse Skull Crusher /SM
30 Sec - Jump Rope w/o rope
BONUS CORE
3 Rounds 30 rest between rounds
15 Reps - Cable Crunch
12 Reps - Bosu Ball Roll Out
10 Reps - Bosu Ball Crunch
LISS Your Choice 20 Min
( Heart Rate Between 140-155)
Headline
Warm Up
15 Reps - Shoulder Rotators
10 Reps - Pushups
20 Reps - Bicycle Crunches
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
10 Reps EA - Standing Alternating DB Press
(Take DB to treadmill area)
3 Rounds
10-10-10 Reps - 3 Stage Tricep Pushdown
12 Reps - Rear Delt Rope Pulls
12 Reps - Cable Crunch
Treadmill HIIT 2 Rounds
2 Min - Treadmill Run
5 Pushups 10 Full Range Laterals (x3)
3 Rounds
10 Reps EA - Cable Single Arm Rear Delt Fly
10 Reps EA - Cable Tricep Kickbacks
20 Reps - Jumping Lunges
3 Rounds
15 Reps - Smith Machine Upright Row
15 Rep - Reverse Skull Crusher /SM
30 Sec - Jump Rope w/o rope
BONUS CORE
3 Rounds 30 rest between rounds
15 Reps - Cable Crunch
12 Reps - Bosu Ball Roll Out
10 Reps - Bosu Ball Crunch
LISS Your Choice 20 Min
( Heart Rate Between 140-155)
Submit your AFTER Photos here
In order to participate in the challenge and be entered the win the grand prize, you must submit an accurate before and after image. You can submit your after image here.
Tips:
Hold a sign reading "Love Your Body Challenge" and today's date.
Wear tight fitting clothing.