Home of the Weekly WHiP

-FRIDAY-WHiP-

FRIDAY WHiP WORKOUT


3 Rounds 

15 Reps - Machine Shoulder Press

20 Reps - Weighted jumping Jacks 

15 Sec - Single Arm over Head DB Hold 



 





3 Rounds

12 Reps EA - One Arm Cable Pull 

12 Reps - Rope Hammer Curls 


 


3 Rounds 

15 Reps - Tricep Rope Pushdown

15 Reps - Straight Arm Pull Downs 




3 Rounds 

15 Reps - Side lateral Raises 

15 Reps - Standing DB Shoulder press 




HIIT 

5 Rounds  

1 Min Row Machine - 30 Slow 30 All out ROW

15 Reps - DB Squat Thruster




TEXT ONLY

3 Rounds 

15 Reps - Machine Shoulder Press

20 Reps - Weighted jumping Jacks 

15 Sec - Single Arm over Head DB Hold 

3 Rounds

12 Reps EA - One Arm Cable Pull 

12 Reps - Rope Hammer Curls 

3 Rounds 

15 Reps - Tricep Rope Pushdown

15 Reps - Straight Arm Pull Downs 

3 Rounds 

15 Reps - Side lateral Raises 

15 Reps - Standing DB Shoulder press 

HIIT 

5 Rounds  

1 Min Row Machine - 30 Slow 30 All out ROW

15 Reps - DB Squat Thruster