Back

Wide grip lat pull: orange, blue, red, green Close grip reverse pull down: orange, blue, red, green Overhead lat pull down - side: purple, green Standing face pull: orange, red, yellow Wide grip straight arm pull down: purple, blue Kneeling single arm high pull: purple, yellow Standing cable close grip row: black 2, blue 2, red 2, green 2, yellow 2

Exercises

Satz 1: 4 Runden

Widerstand: Schwer
❤️ Maximal (Zone 5)

Wide Grip Lat Pull Downs

12 Wiederholungen

Rest

15 seconds

Gewichte: Schwer
❤️ Maximal (Zone 5)

Behind The Back Wide Angle Rear Delt Raise

12 Wiederholungen

Rest

30 seconds

Satz 2: 1 Runde

Transition

30 seconds

Satz 3: 4 Runden

Widerstand: Schwer
❤️ Maximal (Zone 5)

Close Reverse Grip Pull Downs

12 Wiederholungen

Rest

30 seconds

Gewichte: Schwer
❤️ Maximal (Zone 5)

Supine Single Arm Row [fast] - Right

30 seconds

Transition

5 seconds

Gewichte: Schwer
❤️ Maximal (Zone 5)

Supine Single Arm Row [fast] - Left

30 seconds

Rest

30 seconds

Satz 4: 1 Runde

Transition

30 seconds

Satz 5: 4 Runden

Widerstand: Schwer
❤️ Maximal (Zone 5)

Overhead Lat Pull Down - Right

12 Wiederholungen

Widerstand: Schwer
❤️ Maximal (Zone 5)

Overhead Lat Pull Down - Left

12 Wiederholungen

Rest

30 seconds

Satz 6: 1 Runde

Transition

30 seconds

Satz 7: 4 Runden

Gewichte: Schwer
❤️ Maximal (Zone 5)

Single Arm Row [slow] - Right

30 seconds

Transition

5 seconds

Gewichte: Schwer

Single Arm Row [slow] - Left

30 seconds

Rest

30 seconds

Satz 8: 1 Runde

Transition

30 seconds

Satz 9: 4 Runden

Widerstand: Schwer
❤️ Maximal (Zone 5)

Standing Face Pull

12 Wiederholungen

Rest

30 seconds

Satz 10: 1 Runde

Transition

30 seconds

Satz 11: 4 Runden

Gewichte: Schwer
❤️ Maximal (Zone 5)

Single Arm Rear Fly [slow on down] - Right

30 seconds

Transition

5 seconds

Gewichte: Schwer
❤️ Maximal (Zone 5)

Single Arm Rear Fly [slow on down] - Left

30 seconds

Rest

30 seconds

Satz 12: 1 Runde

Transition

30 seconds

Satz 13: 1 Runde

Transition

30 seconds

Satz 14: 4 Runden

Widerstand: Schwer
❤️ Maximal (Zone 5)

Kneeling Single Arm High Pull Row - Right

12 Wiederholungen

Widerstand: Schwer
❤️ Maximal (Zone 5)

Kneeling Single Arm High Pull Row - Left

12 Wiederholungen

Rest

30 seconds

Satz 15: 1 Runde

Transition

30 seconds

Satz 16: 4 Runden

Widerstand: Schwer
❤️ Maximal (Zone 5)

Standing Cable Close Grip Row

12 Wiederholungen

Rest

30 seconds

Verwandte Workouts

45 min Cycling Workout for YOU!

45 Min 51 Sek, Mäßig

Finish Line - Uprighter (Back, Core Plus Balance Set)

36 Min 15 Sek, Intensiv

LOWER BODY DUMBBELL HIIT // WEEK 2, DAY 2

47 Min 57 Sek, Intensiv

45 Minute Legs and Glutes Power Challenge Workout | Maximum Effort!

47 Min 32 Sek, Mäßig

40 Minute Legs and Glutes Challenge Workout | Push to Failure!

44 Min 8 Sek, Intensiv

40 Minute Abs Workout | Lower Abs, Obliques & Deep Core

42 Min 18 Sek, Mäßig

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.

Buy Now

Workouts mit demselben Equipment

Posterior Chain Workout

56 Min 2 Sek, Mäßig

Full Body FIRE

1 Std 29 Sek, Mäßig

20 MIN BOOTY, GYM STYLE - Circuit Training with breaks / no quads, only booty / Weight & Booty Band

20 Min 1 Sek, Mäßig

Burn Out Your Glutes in 30 Minutes | Band and Dumbbell Supersets Workout!

35 Min 3 Sek, Intensiv

Full Body Dumbbell Only Workout -The Best Baby-Wearing Friendly Training Session!

44 minutes, Mäßig

Stretching calisthenics resistance band dumbbell workout

25 Min 35 Sek, Mäßig