Home of the Weekly WHiP

TUESDAY WHiP GYM 12/11

Back|Biceps

Focus on Mind to Muscle connections, know what muscle you are working and know, each movement is a two way motion.  


Warm Up 

Treadmill Run - 5 min.


3 Rounds

10 Reps EA - Plank Alternating Row 

10 Reps EA - Bent over hammer curls 

10 Reps - Plank Hop Ins 




1 Round 

Treadmill Run - 3 min


3 Rounds 

12 Reps EA - Single Arm Machine Row

(Really stretch on the way out and hold and back position 2 sec) 

15 Reps EA - Bent over single arm row

(use this as burn out movement, forcing blood into the back and lats) 

10 Reps - Pushups




HIIT 2 Rounds

Treadmill Run - 2 min

20 Reps - Mt Climbers  



3 Rounds 

15 Reps - Assisted Pull Ups 

10 Reps ES - Straight Arm plank to side plank 

10 Reps - Hanging Knee Raises 





3 Rounds

12 Rep - Laying Cable Bicep Curls 

12 Reps - Reverse Grip Cable Curls 

30 Sec - Plank 

(Flex Shoulders and biceps 10 sec on 10 sec relax)






HIIT 2 Rounds

2 Min - Treadmill Run 

10 Reps - Plank hop ins   



EXTRA LISS 15 Min

INCINE WALK 10-12% 



TEXT ONLY 

Warm Up 

Treadmill Run - 5 min.

3 Rounds

10 Reps EA - Plank Alternating Row 

10 Reps EA - Bent over hammer curls 

10 Reps - Plank Hop Ins

3 Rounds 

12 Reps EA - Single Arm Machine Row

(Really stretch on the way out and hold and back position 2 sec) 

15 Reps EA - Bent over single arm row

(use this as burn out movement, forcing blood into the back and lats) 

16 Reps - Wall Taps 

1 Round 

Treadmill Run - 3 min

3 Rounds 

12 Reps EA - Single Arm Machine Row

(Really stretch on the way out and hold and back position 2 sec) 

15 Reps EA - Bent over single arm row

(use this as burn out movement, forcing blood into the back and lats) 

10 Reps - Pushups

HIIT 2 Rounds

Treadmill Run - 2 min

20 Reps - Mt Climbers


3 Rounds

15 Reps - Assisted Pull Ups 

10 Reps ES - Straight Arm plank to side plank 

10 Reps - Hanging Knee Raises 

3 Rounds

12 Rep - Laying Cable Bicep Curls 

12 Reps - Reverse Grip Cable Curls 

30 Sec - Plank 

(Flex Shoulders and biceps 10 sec on 10 sec relax)

HIIT 2 Rounds

2 Min - Treadmill Run 

10 Reps - Plank hop ins   


EXTRA LISS 15 Min INCINE WALK 10-12%