Home of the Weekly WHiP

WEDNESDAY WHiP GYM.

                   Back

The back is a big muscle group and requires you to put those muscle under load (weight) ADD weight ;)


Warm Up

1 Rounds 

 500 Meter - Row Machine




3 Rounds 

10 Reps - Kettlebell Swings

15 Reps - Lower Back Hyperextensions 

30 Reps - Jumping Jacks 





3 Rounds 

15 Reps - Straight Arm Pull Downs 

12 Reps - Standing Close Grip Low Cable row 

20 Sec - Plank 




HIIT 

2 Rounds 

15 Reps - Db Front Squat to Weighted Jack

10 Reps - Plank Jacks

(Focus on trying to "push the floor away from you with your hands")

12 Reps - V Ups




3 Rounds 

15 Reps -One Arm Kneeling Side Lat Pull

10 Reps EA - Bentover DB Row

(Take DB to cable machine) 

 30 Reps - Mt Climbers





3 Rounds

15 Reps - T-bar Row 

(You can use the machine if you gym has one or a BB and a D handle)  

15 Rep - DB Upright Row 


30 Sec - Jump Rope w/o rope 


 




BONUS CORE

3 Rounds 30 rest between rounds

15 Reps - Cable Crunch 

16 Reps - Knee Up Sit Up

30 Reps - Flutter Kicks




LISS Your Choice 20 Min 

( Heart Rate Between 140-155) 


TEXT ONLY  

Warm Up

1 Rounds 

 500 Meter - Row Machine


3 Rounds 

10 Reps - Kettlebell Swings

15 Reps - Lower Back Hyperextensions 

30 Reps - Jumping Jacks 


3 Rounds 

15 Reps - Straight Arm Pull Downs 

12 Reps - Standing Close Grip Low Cable row 

20 Sec - Plank 


HIIT 

2 Rounds 

15 Reps - Db Front Squat to Weighted Jack

10 Reps - Plank Jacks

(Focus on trying to "push the floor away from you with your hands")

12 Reps - V Ups


3 Rounds 

15 Reps -One Arm Kneeling Side Lat Pull

10 Reps EA - Bentover DB Row

(Take DB to cable machine) 

 30 Reps - Mt Climbers


3 Rounds

15 Reps - T-bar Row 

(You can use the machine if you gym has one or a BB and a D handle)  

15 Rep - DB Upright Row 


30 Sec - Jump Rope w/o rope 

BONUS CORE

3 Rounds 30 rest between rounds

15 Reps - Cable Crunch 

16 Reps - Knee Up Sit Up

30 Reps - Flutter Kicks


LISS Your Choice 20 Min 

( Heart Rate Between 140-155)