Home of the Weekly WHiP

-FRIDAY-WHiP- 8/3

FRIDAY WHiP Shoulder 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 - From Floor Laying Rope Front Raise

12 Reps - From Floor Laying Cable Rope Press

(keep hand is a straight line from chest to ceiling)  


 


3 Rounds 

10 Reps half 10 Reps full - Half to Full Range Side Laterals 

(use heavier weight for half reps then reduce weight for full reps)

10 Reps EA - Alternating DB Front Raise




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 - From Floor Laying Rope Front Raise

12 Reps - From Floor Laying Cable Rope Press

(keep hand is a straight line from chest to ceiling)  

3 Rounds 

10 Reps half 10 Reps full - Half to Full Range Side Laterals 

(use heavier weight for half reps then reduce weight for full reps)

10 Reps EA - Alternating DB Front Raise

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