Home of the Weekly WHiP

Wednesday Gym WHiP 7/18

Wednesday Gym Whip

BACK


Warm Up

5 Min - Incline Treadmill Walk 



3 rounds 

10 Reps - Assisted Pull ups (WIDE GRIP)

10 Reps - DB Dead Lifts 

10 Reps - Assisted Pull ups (CLOSE GRIP) 




3 Rounds 

10 Reps - Revers Grip Pull Down

(3 sec down 3 Sec up) 

20 Reps - Bent over BB Row 

20 Reps - Seat Jumps 




Treadmill HIIT 3 rounds 

2 Min - Treadmill Run 10% incline 

10 Reps EA - Plank Row 




3 Rounds 

10 Reps EA - Seated One Arm Lat pull 

(From extended arm next to ear, pull elbow to you hip inline with your body)

10 Reps EA - One Arm Cable Pull

( stand a step back from machine and reach and stretch) 

30 Reps - Kettlebell Swings  





3 Rounds 

12 Reps - Standing Close Grip Pull 

20 Reps - Seated Shrugs 

20 Reps - Seat Hop Overs 





HIIT 3 Rounds 

200 Meter Row 

20 Reps - Medicin Ball Front Squat



20-30 Min LISS

LOW INTENSITY CARDIO YOUR CHOICE 


Text Only

WARM UP

5 Min - Incline Treadmill Walk 

3 ROUNDS 

10 Reps - Assisted Pull ups (WIDE GRIP)

10 Reps - DB Dead Lifts 

10 Reps - Assisted Pull ups (CLOSE GRIP) 

3 ROUNDS 

10 Reps - Revers Grip Pull Down

(3 sec down 3 Sec up) 

20 Reps - Bent over BB Row 

20 Reps - Seat Jumps 

TREADMILL HIIT 3 ROUNDS 

2 Min - Treadmill Run 10% incline 

10 Reps EA - Plank Row 

3 ROUNDS 

10 Reps EA - Seated One Arm Lat pull 

(From extended arm next to ear, pull elbow to you hip inline with your body)

10 Reps EA - One Arm Cable Pull

( stand a step back from machine and reach and stretch) 

30 Reps - Kettlebell Swings  

3 ROUNDS 

12 Reps - Standing Close Grip Pull 

20 Reps - Seated Shrugs 

20 Reps - Seat Hop Overs 

HIIT 3 ROUNDS 

200 Meter Row 

20 Reps - Medicin Ball Front Squat

20-30 MIN LISS

LOW INTENSITY CARDIO YOUR CHOICE