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Intensives Training

T H R E E

Intensiv   42 minutes

Zielbereiche: Arms, Chest

Ausrüstung: Dumbbells, Pull Up Bar, Bench, Exercise Mat

Andrea Pizzetti
 		    Hinzugefügt von Andrea Pizzetti
T H R E E
Tags
Heimtraining Trainings Arm-Workouts Hantel-Workouts Klimmzugstangen-Workouts Bank-Workouts
Beschreibung

U P P E R B O D Y

Exercises

Satz 1: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
5 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Rest
Rest
5 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Rest
Rest
5 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
10 seconds

Satz 2: 1 Runde
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
Rest
10 seconds
Pull-Ups
Pull-Ups
40 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
10 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Rest
Rest
30 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
1 minute
Rest
Rest
10 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Rest
Rest
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Rest
Rest
10 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Rest
Rest
20 seconds
Diamond Push-Ups
Diamond Push-Ups
30 seconds
Rest
Rest
10 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
30 seconds
Rest
Rest
10 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
30 seconds
Rest
Rest
10 seconds
Handstand
Handstand
40 seconds
Rest
Rest
30 seconds

Satz 3: 1 Runde
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
Rest
10 seconds
Pull-Ups
Pull-Ups
40 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
10 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Rest
Rest
30 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
1 minute
Rest
Rest
10 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Rest
Rest
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Rest
Rest
10 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Rest
Rest
20 seconds
Diamond Push-Ups
Diamond Push-Ups
30 seconds
Rest
Rest
10 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
30 seconds
Rest
Rest
10 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
30 seconds
Rest
Rest
10 seconds
Handstand
Handstand
40 seconds
Rest
Rest
30 seconds

Satz 4: 1 Runde
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Rest
Rest
10 seconds
Pull-Ups
Pull-Ups
40 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
10 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Rest
Rest
30 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
1 minute
Rest
Rest
10 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
1 minute
Rest
Rest
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Rest
Rest
10 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Rest
Rest
20 seconds
Diamond Push-Ups
Diamond Push-Ups
30 seconds
Rest
Rest
10 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
30 seconds
Rest
Rest
10 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
30 seconds
Rest
Rest
10 seconds
Handstand
Handstand
40 seconds
Rest
Rest
30 seconds

Satz 5: 1 Runde
Hamstring Stretches
Hamstring Stretches
30 seconds
Rest
Rest
10 seconds
Runners Lunges
Runners Lunges
30 seconds
Rest
Rest
5 seconds
Runners Lunges
Runners Lunges
30 seconds
Rest
Rest
10 seconds
Butterfly
Butterfly
30 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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