Mäßiges Training

Back & Core WorkOut

Mäßig Duration 53 minutes

Ausrüstung: Barbell, Dumbbells, Bench

Hinzugefügt von Asif Kalam

Tags

Vollständige Fitnessstudio Trainings Langhantel-Workouts Hantel-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde

❤️ Mäßig (Zone 2)

10 minutes

Satz 2: 1 Runde

Barbell Reverse Grip Rows

Gewichte: Leicht

Barbell Reverse Grip Rows

15 Wiederholungen

30 seconds

Barbell Reverse Grip Rows

Gewichte: Mäßig

Barbell Reverse Grip Rows

12 Wiederholungen

45 seconds

Barbell Reverse Grip Rows

Gewichte: Schwer

Barbell Reverse Grip Rows

Wiederholungen bis zum Versagen

1 minute

Satz 3: 3 Runden

Crunches with Knee Hugs

❤️ Mäßig (Zone 2)

Crunches with Knee Hugs

25 Wiederholungen

20 seconds

Satz 4: 1 Runde

❤️ Mäßig (Zone 2)

Dumbbell Pull Over

15 Wiederholungen

30 seconds

❤️ Kräftig (Zone 3)

Dumbbell Pull Over

12 Wiederholungen

45 seconds

❤️ Sehr hart (Zone 4)

Dumbbell Pull Over

Wiederholungen bis zum Versagen

1 minute

Satz 5: 3 Runden

25 Wiederholungen

25 seconds

Satz 6: 1 Runde

Barbell Shrug Behind the Back

Gewichte: Mäßig

Barbell Shrug Behind the Back

15 Wiederholungen

30 seconds

Barbell Shrug Behind the Back

Gewichte: Schwer

Barbell Shrug Behind the Back

12 Wiederholungen

45 seconds

Barbell Shrug Behind the Back

Gewichte: Maximal

Barbell Shrug Behind the Back

Wiederholungen bis zum Versagen

1 minute

Satz 7: 3 Runden

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 Wiederholungen

25 seconds

Satz 8: 1 Runde

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Gewichte: Mäßig

Dumbbell Bent Over Rows

15 Wiederholungen

30 seconds

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Gewichte: Schwer

Dumbbell Bent Over Rows

12 Wiederholungen

45 seconds

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Gewichte: Maximal

Dumbbell Bent Over Rows

Wiederholungen bis zum Versagen

1 minute

Satz 9: 3 Runden

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minute

25 seconds

Satz 10: 1 Runde

❤️ Mäßig (Zone 2)

10 minutes

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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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