Home of the Weekly WHiP

FRIDAY WHiP GYM 8/10

                    BACK | SHOULDERS 




Warm up 

1 Round

5 Min - Treadmill Run

 

 




3 Rounds 

12 Reps - Cable Upright Row

12 Reps - Straight Arm Pull Down

16 Reps - Seat Hops 





3 Rounds 

10 Reps - Incline DB Row   

10 Reps - Incline BB Front Raises

(Hold 1-2 count at top)

20 Reps - Jumping Jacks




HIIT 2 Rounds

2 Min - Treadmill Run

10 Reps - Pushups

10 Reps - Plank Jump ins







3 Rounds

12 Reps - Bent over Wide grip lat pull

12 Reps - Cable Rear Delt 

10 Reps EA - Plank Punch 





3 Rounds 

15 Reps - Rear Delt Rope Pulls 

20 Reps - Plank Alternating Row 

20 Reps - Bench Dips 





HIIT 

2 Rounds

2 Min - Spin Bike (30 sec sprint 30 sec slow)

10 reps - Pushups

No REST 



HIIT Continued 

10 Min

1 min sprints - 1 min walk 

Have fun!!!!


TEXT ONLY 

Warm up 

1 Round

5 Min - Treadmill Run


3 Rounds 

12 Reps - Cable Upright Row

12 Reps - Straight Arm Pull Down

16 Reps - Seat Hops 

3 Rounds 

10 Reps - Incline DB Row   

10 Reps - Incline BB Front Raises

(Hold 1-2 count at top)

20 Reps - Jumping Jacks


HIIT 2 Rounds

2 Min - Treadmill Run

10 Reps - Pushups

10 Reps - Plank Jump ins

3 Rounds

12 Reps - Bent over Wide grip lat pull

12 Reps - Cable Rear Delt 

10 Reps EA - Plank Punch


3 Rounds 

15 Reps - Rear Delt Rope Pulls 

20 Reps - Plank Alternating Row 

20 Reps - Bench Dips


HIIT 

2 Rounds

2 Min - Spin Bike (30 sec sprint 30 sec slow)

10 reps - Pushups

No REST 


HIIT Continued 

10 Min

1 min sprints - 1 min walk 

Have fun!!!!