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WHIP GYM FRIDAY ARMS 1/18

FRIDAY

ARMS

3 Rounds 

20 Reps - Preacher Curl Machine

10 Reps - Pushups

20 Reps - Plank Wall Taps 






3 Rounds 

10 Reps - Flat bench BB Skull Crusher

(3 sec down 3 sec up)

10 Reps - Revers Grip BB Curls 

(3 sec down 3 sec up)

30 Reps - Mt Climbers 



HIIT 2 Rounds 

Treadmill 1 min Run 1 min Walk

10 & 10 Reps - Push up to Side Lateral arm raises 



3 Rounds

10-10-10 Reps - 3 Stage Rope Pushdowns

(start 3 steps back perform reps, move one step closer 3 stages) 

20 Reps - Straight Bar Cable Curls 

30 Reps - Jumping Jacks 




3 Rounds 

10 Reps EA - Alternating DB Curls 

10 Reps EA - DB Tricep Kickbacks 

10 Reps - Burpee





OPTIONAL ABS 2 ROUNDS 

20 Reps - Plank Hops Ins

20 Reps - Bicycle Crunches

20 Reps - Leg Lifts 



TEXT ONLY 

3 Rounds 

20 Reps - Preacher Curl Machine

10 Reps - Pushups

20 Reps - Plank Wall Taps 

3 Rounds 

10 Reps - Flat bench BB Skull Crusher

(3 sec down 3 sec up)

10 Reps - Revers Grip BB Curls 

(3 sec down 3 sec up)

30 Reps - Mt Climbers 

HIIT 2 Rounds 

Treadmill 1 min Run 1 min Walk

10 & 10 Reps - Push up to Side Lateral arm raises 

3 Rounds

10-10-10 Reps - 3 Stage Rope Pushdowns

(start 3 steps back perform reps, move one step closer 3 stages) 

20 Reps - Straight Bar Cable Curls 

30 Reps - Jumping Jacks 

3 Rounds 

10 Reps EA - Alternating DB Curls 

10 Reps EA - DB Tricep Kickbacks 

10 Reps - Burpee

Optional Abs 2 Rounds

20 Reps - Plank Hops Ins

20 Reps - Bicycle Crunches

20 Reps - Leg Lifts