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Wednesday WHiP GYM 10/10

Wednesday

BACK & CHEST 

Warm up 3 Rounds 

10 Reps - Shoulder Press Contractions (squeeze traps)

10 Rep - Wall Ball Burpee

10 Reps - V-Ups 





3 Rounds 

15 Reps - Straight Arm Pull Down

15 Reps - One Arm Cable Pull

25 Reps - Jumping Jacks 




Treadmill HIIT

2 Rounds 

2 min - Treadmill Run 

10 Reps EA - Alternating Plank Row




3 Rounds 

12 Reps - Standing Close Grip Low Cable Row 

12 Reps - Low Cable Fly 

8 Reps ES - Push Up to Side Crunch 




HIIT 2 Rounds  

2 Min - Treadmill Run

10 Reps - Pushups 




3 Rounds 

10 Reps EA - Standing Single Arm Cable Row

(hold at bottom 3 sec) 

15 Reps - Bent over DB Row

(bring dumbbells to cable) 

10 Reps - Jump Squat Weighted push




3 Rounds 

10 Reps - Decline DB Press

(3 Sec down  3 Sec up) 

10 Reps - 3 Stage Bentover Fly 

(you can use the decline bench to sit on if needed) 

10 Reps - Plank Jacks




Cardio 20 min LISS 

Your choice 

Keep that heart rate moderate to high!!


TEXT ONLY

Warm up 3 Rounds 

10 Reps - Shoulder Press Contractions (squeeze traps)

10 Rep - Wall Ball Burpee

10 Reps - V-Ups 

3 Rounds 

15 Reps - Straight Arm Pull Down

15 Reps - One Arm Cable Pull

25 Reps - Jumping Jacks

Treadmill HIIT

2 Rounds 

2 min - Treadmill Run 

10 Reps EA - Alternating Plank Row

3 Rounds 

12 Reps - Standing Close Grip Low Cable Row 

12 Reps - Low Cable Fly 

8 Reps ES - Push Up to Side Crunch

HIIT 2 Rounds  

2 Min - Treadmill Run

10 Reps - Pushups 

3 Rounds 

10 Reps EA - Standing Single Arm Cable Row

(hold at bottom 3 sec) 

15 Reps - Bent over DB Row

(bring dumbbells to cable) 

10 Reps - Jump Squat Weighted push

3 Rounds 

10 Reps - Decline DB Press

(3 Sec down  3 Sec up) 

10 Reps - 3 Stage Bentover Fly 

(you can use the decline bench to sit on if needed) 

10 Reps - Plank Jacks

Cardio 20 min LISS 

Your choice 

Keep that heart rate moderate to high!!