Home of the Weekly WHiP

TUESDAY WHiP GYM.

Shoulders|Tricep

Focus on the weight this week, your last two reps should be nearly impossible. If you can do more than suggested, increase weight.  


Warm Up 

Treadmill Walk - 5 min.


3 Rounds  

3 Round

15 Reps - DB Upright Row to Shoulder Press

10 Reps - Shoulder Press Contraction 

(use a light barbell push behind you and reach for the ceiling)

10 Reps - Burpee





3 Rounds 

20 Reps  - Side Lateral Raise

(Lighter weight focus on those shoulder caps)

10 Reps - Tricep Pushups

(Focus on bringing elbows together more than the weights)

15 Reps - Bench Dips 




HIIT 3 Rounds

10 Reps - Jump Squat Weighted Push

10 Reps EA - Standing Alternating DB Press

10 Reps EA - Squat to Single Arm Front Raise 

 




3 Rounds  

15 Reps - Tricep Rope Pushdowns 

(really focus on keeping core tight and elbows at your side)

12 Reps - Rear Delt Rope Pulls

8 Reps EA - Single Arm DB Hold (5 sec hold)




3 Rounds

12 Rep EA - Cable Single Arm Rear Delt 

( Keep Elbow fixed, slightly bent entire range)

12 Reps EA - Cable One arm Extension 

30 Sec - Plank







HIIT 2 Rounds

20 Reps - Wall Ball

15 Reps - Burpee DB Press

 




EXTRA LISS 15 Min

INCINE WALK 10-12% 



TEXT ONLY 

Warm Up 

Treadmill Walk - 5 min.


3 Rounds  

3 Round

15 Reps - DB Upright Row to Shoulder Press

10 Reps - Shoulder Press Contraction 

(use a light barbell push behind you and reach for the ceiling)

10 Reps - Burpee


3 Rounds 

20 Reps  - Side Lateral Raise

(Lighter weight focus on those shoulder caps)

10 Reps - Tricep Pushups

 (Focus on bringing elbows together more than the weights)

15 Reps - Bench Dips 


HIIT 3 Rounds

10 Reps - Jump Squat Weighted Push

10 Reps EA - Standing Alternating DB Press

10 Reps EA - Squat to Single Arm Front Raise 


3 Rounds  

15 Reps - Tricep Rope Pushdowns 

(really focus on keeping core tight and elbows at your side)

12 Reps - Rear Delt Rope Pulls

8 Reps EA - Single Arm DB Hold (5 sec hold)


3 Rounds

12 Rep EA - Cable Single Arm Rear Delt 

( Keep Elbow fixed, slightly bent entire range)

12 Reps EA - Cable One arm Extension 

30 Sec - Plank


HIIT 2 Rounds

20 Reps - Wall Ball

15 Reps - Burpee DB Press


EXTRA LISS 15 Min INCINE WALK 10-12%