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TUESDAY GYM WHIP 3/19

TUESDAY WHIP BACK & BICEPS

We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

10 MIN - Cardio Machine Your Choice 

3 Rounds 

12 Reps - Smith Machine Bent over Row

10 Reps EA - DB Hold Single DB Curl

(hold one side while performing curls on the other)




3 rounds 

15 Reps - Wide Grip Lat Pull

10 Reps EA - Alternating DB Hammer Curls 



3 Rounds 

12 Reps - Close Grip Cable Row

12 Reps - Reverse Grip Cable Curls



Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 


3 Rounds 

10 Reps - BB Dead Lift 

15 Reps - Standing BB Bicep Curls 



HIIT 10 MIN Spin Bike

30 Sec Steady  - 30 Sec ALL OUT for 10 Min.



TEXT ONLY

3 ROUNDS

12 Reps - Smith Machine Bent over Row

10 Reps EA - DB Hold Single DB Curl

(hold one side while performing curls on the other)

3 ROUNDS

15 Reps - Wide Grip Lat Pull

10 Reps EA - Alternating DB Hammer Curls 

3 ROUNDS 

12 Reps - Close Grip Cable Row

12 Reps - Reverse Grip Cable Curls

3 ROUNDS 

12 Reps - Incline DB Chest Press

12 Reps EA - DB Tricep Kickbacks

MID CARDIO BURN 5 MIN

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

10 Reps - BB Dead Lift 

15 Reps - Standing BB Bicep Curls 

HIIT 10 MIN Spin Bike

30 Sec Steady  - 30 Sec ALL OUT for 10 Min.