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FRIDAY GYM WHiP 11/9

FRIDAY

ARMS

3 Rounds 

20 Reps - Double Cable Bicep Curls 

(you can also use both sides of a cable sand step forward) 

15 Reps EA - Cable Kickbacks

10 Reps EA - Plank Punch






3 Rounds 

15 Reps - Flat bench BB Skull Crusher

12 Reps - Revers Grip BB Curls 

30 Reps - Jump Rope w/o Rope 



HIIT 1 Rounds 

4 Min - Treadmill 1 min Run 1 min Walk 



3 Rounds

10 Reps - Incline Skull Crusher

(3 sec down 3 sec up) 

12 Reps - BB Spider Curls 

30 Reps - Jumping Jacks 




3 Rounds 

12 Reps EA - Alternating DB Curls 

10 Reps EA - DB Tricep Kickbacks 

15 Reps - Burpee





3 Rounds 

20 Reps - Tricep Rope Pushdown

20 Reps - Rope Hammer Curls 



OPTIONAL ABS

3 Rounds no Rest 

Plank Hops ins 

Bicycle Crunches

Leg Lifts



20 Min LISS 

Low intensity Steady State Cardio, keep heart rate up should be sweating if not pick it up a bit.


Text Only 

3 Rounds 

20 Reps - Double Cable Bicep Curls 

(you can also use both sides of a cable sand step forward) 

15 Reps EA - Cable Kickbacks

10 Reps EA - Plank Punch

3 Rounds 

15 Reps - Flat bench BB Skull Crusher

12 Reps - Revers Grip BB Curls 

30 Reps - Jump Rope w/o Rope 

HIIT 2 Rounds 

4 Min - Treadmill 1 min Run 1 min Walk 

3 Rounds

10 Reps - Incline Skull Crusher

(3 sec down 3 sec up) 

12 Reps - BB Spider Curls 

30 Reps - Jumping Jacks  

3 Rounds 

12 Reps EA - Alternating DB Curls 

10 Reps EA - DB Tricep Kickbacks 

15 Reps - Burpee 

3 Rounds 

20 Reps - Tricep Rope Pushdown

20 Reps - Rope Hammer Curls 


OPTIONAL ABS

3 Rounds no Rest 

Plank Hops ins 

Bicycle Crunches

Leg Lifts