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TUESDAY GYM WHIP 4/16

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 - Single Arm Machine Row

10-10-10 Reps - 3 Stage Bicep Curls

(10 bottom half - 10 top half - 10 Full Reps)




3 rounds 

15 Reps - Shoulder width Lat Pulls

(hands placed shoulder width, pull elbows to hips) 

10 Reps - Laying cable bicep curls 



3 Rounds 

12 Reps - Bent over BB Row 

(keep back straight and good form, slow concentrated movements)

12 Reps - Standing BB Bicep Curls 



Mid Cardio Burn 5 min

5 min Your Choice - GET SWEATY ;) 


3 Rounds 

12 Reps - Lower Back Extension 

15 Reps - DB Dead Lifts 



HIIT 10 MIN Spin Bike

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



TEXT ONLY

3 ROUNDS

12 Reps - Single Arm Machine Row

10-10-10 Reps - 3 Stage Bicep Curls

(10 bottom half - 10 top half - 10 Full Reps)

3 ROUNDS

15 Reps - Shoulder width Lat Pulls

(hands placed shoulder width, pull elbows to hips) 

10 Reps - Laying cable bicep curls 

3 ROUNDS 

12 Reps - Bent over BB Row 

(keep back straight and good form, slow concentrated movements)

12 Reps - Standing BB Bicep Curls 

MID CARDIO BURN 5 MIN

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

12 Reps - Lower Back Extension 

15 Reps - DB Dead Lifts 

HIIT 10 MIN Spin Bike

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