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THURSDAY WHiP GYM 7/26

THURSDAY

SHOULDERS

Warm Up

20 Reps - Wall Taps 

10 Reps - Wall Balls 

10 Reps - Push ups 




3 Reps 

12 Reps - Incline BB Front Raises 

12 Reps - Close Grip Upright Row

(you can use the barbell from above)

20 Reps - Jumping Jacks 




HIIT 3 Rounds 

1:30 Min - Tread Mill  ALL OUT 

8-10 Reps - Pushups 



3 Rounds

15 Reps - From ground Cable Face Pulls

(keep hand high in and out, pull to forehead)

10 Reps - Cable Single Arm Rear Delt

10 Reps - Straight arm plank to side plank




3 Rounds 

15 Reps - From Floor Laying Rope Front Raise

15 Reps - From Floor Laying Cable Rope Press

15 Reps - Jumping Cable Lunges 




HIIT 2 Rounds 

1:30 Min - Treadmill Run ALL OUT

15 Reps - Plank Jacks 



3 Round 

12 Reps - DB Shoulder Press 

8-8-8 Reps - 3 Stage Bent over Rear Delt Fly

(perform 8 reps at each low, mid, high range) 

8-12 Reps - Push Ups 




HIIT 2 Rounds 

1:30 Min - Treadmill Run ALL OUT

20 Reps - Jumping Jacks 



Text Only 


Warm Up

20 Reps - Wall Taps 

10 Reps - Wall Balls 

10 Reps - Push ups 

3 Reps 

12 Reps - Incline BB Front Raises 

12 Reps - Close Grip Upright Row

(you can use the barbell from above)

20 Reps - Jumping Jacks 

HIIT 3 Rounds 

1:30 Min - Tread Mill  ALL OUT 

8-10 Reps - Pushups 

3 Rounds

15 Reps - From ground Cable Face Pulls

(keep hand high in and out, pull to forehead)

10 Reps - Cable Single Arm Rear Delt

10 Reps - Straight arm plank to side plank

3 Rounds 

15 Reps - From Floor Laying Rope Front Raise

15 Reps - From Floor Laying Cable Rope Press

15 Reps - Jumping Cable Lunges

HIIT 2 Rounds 

1:30 Min - Treadmill Run ALL OUT

15 Reps - Plank Jacks 

3 Round 

12 Reps - DB Shoulder Press 

8-8-8 Reps - 3 Stage Bent over Rear Delt Fly

(perform 8 reps at each low, mid, high range) 

8-12 Reps - Push Ups 

HIIT 2 Rounds 

1:30 Min - Treadmill Run ALL OUT

20 Reps - Jumping Jacks