Intensives Training

Upper - Group 1

Intensiv Duration 26 minutes

Zielbereiche: Arms, Shoulders

Ausrüstung: Wall, Dumbbells, Kettlebells, Exercise Mat

Hinzugefügt von Esteve K

Tags

Heimtraining Trainings Arm-Workouts Wand-Workouts Hantel-Workouts Kettlebell-Workouts

Beschreibung

Shoulders, biceps and triceps

Exercises

Satz 1: 1 Runde

Then, return to the center.

Alternating Side Reaches

25 seconds

25 seconds

25 seconds

25 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

25 seconds

10 seconds

Satz 2: 2 Runden

Standing Shoulder External Rotation (L)

Standing Shoulder External Rotation (L)

8 Wiederholungen

Standing Shoulder External Rotation (R)

Standing Shoulder External Rotation (R)

8 Wiederholungen

15 seconds

Satz 3: 1 Runde

40 seconds

Satz 4: 3 Runden

Shoulder to Shoulder Press

Shoulder to Shoulder Press

12 Wiederholungen

20 seconds

Satz 5: 1 Runde

45 seconds

Satz 6: 3 Runden

Rear Delt Pulls

Rear Delt Pulls

12 Wiederholungen

20 seconds

Satz 7: 1 Runde

45 seconds

Satz 8: 3 Runden

Tricep Kickbacks

Tricep Kickbacks

12 Wiederholungen

20 seconds

Satz 9: 1 Runde

45 seconds

Satz 10: 3 Runden

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

12 Wiederholungen

20 seconds

Satz 11: 1 Runde

45 seconds

Satz 12: 3 Runden

12 Wiederholungen

20 seconds

Satz 13: 1 Runde

45 seconds

Satz 14: 3 Runden

Alternating Hammer Curls

Alternating Hammer Curls

10 Wiederholungen

20 seconds

Satz 15: 1 Runde

Shoulder Rotations

Shoulder Rotations

25 seconds

25 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Bicep Stretches

Bicep Stretches

25 seconds

Wrist Stretch Forward Facing

Wrist Stretch Forward Facing

20 seconds

Side To Side Wrist Stretch

Side To Side Wrist Stretch

20 seconds

Stretch your arms overhead with palms on the ground.

25 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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