Home of the Weekly WHiP

FRIDAY WHiP GYM 8/17


Shoulders | Chest | Triceps


 

Warm Up 

10-10 Reps - 10 Wide Grip Pulls 10 Narrow Grip Pulls

20 Reps - Weighted Crunches 

5-10(x3) Reps - Pushup to Full Range Side laterals

5 pushups, 10 Side laterals, 3 times 





3 Rounds 

10 Reps - Incline Seated BB Font Raise

10 Reps - Incline kneeling front Raise

10 Reps ES - Bench Knee to Elbow




3 Rounds

10 Reps - From ground Cable Face Pulls 

(Keep elbows high and pull rope to face) 

10 Reps - HIGH Upright Row 

( Bring hands above forehead and squeeze traps)  

10 Reps - Pushups 





HIIT 3 Rounds 

1:30 Min - Treadmill FAST Run

20 Reps - Kettle Bell Swing 

15 Reps - Plank Hops Ins 




3 Rounds 

12 Reps EA - Standing Single Arm Press

(Hold weight in press position while pressing other side)

10 Reps EA - Front Supinated (palms up) Raise

(At the top bring weight slightly in to the midline of your body) 

30 Reps  - Jump Rope w/o Rope 




3 rounds 

20  Reps- Machine Rear delt Fly 

12 Reps - DB Chest Press from Floor 

(Take DB's to the machine) 

30 Reps - Weighted Flutter Kicks




CARDIO

Stair Stepper - 30Min Moderate Speed   


TEXT ONLY 

Warm Up  


10-10 Reps - 10 Wide Grip Pulls 10 Narrow Grip Pulls

20 Reps - Weighted Crunches 

5-10(x3) Reps - Pushup to Full Range Side laterals

5 pushups, 10 Side laterals, 3 times 


3 Rounds 

10 Reps - Incline Seated BB Font Raise

10 Reps - Incline kneeling front Raise

10 Reps ES - Bench Knee to Elbow


3 Rounds

10 Reps - From ground Cable Face Pulls 

(Keep elbows high and pull rope to face) 

10 Reps - HIGH Upright Row 

( Bring hands above forehead and squeeze traps)  

10 Reps - Pushups 


HIIT 3 Rounds 

1:30 Min - Treadmill FAST Run

20 Reps - Kettle Bell Swing 

15 Reps - Plank Hops Ins 

3 Rounds 

12 Reps EA - Standing Single Arm Press

(Hold weight in press position while pressing other side)

10 Reps EA - Front Supinated (palms up) Raise

(At the top bring weight slightly in to the midline of your body) 

30 Reps  - Jump Rope w/o Rope 


3 rounds 

20  Reps- Machine Rear delt Fly 

12 Reps - DB Chest Press from Floor 

(Take DB's to the machine) 

30 Reps - Weighted Flutter Kicks

 

 

CARDIO

Stair Stepper - 30Min Moderate Speed