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Intensives Training

Big Guns!

Intensiv   30 minutes

Zielbereiche: Arms

Ausrüstung: Chair, Dumbbells, Bench, Barbell, Box / Step, Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Hinzugefügt von Personal Trainer Frank 🇺🇸 🇩🇪
Big Guns!
Tags
Vollständige Fitnessstudio Trainings Arm-Workouts Stuhl-Workouts Hantel-Workouts Bank-Workouts Langhantel-Workouts Box- oder Step-Workouts
Beschreibung

Let's get active!!!!!

Exercises

Satz 1: 1 Runde
Chair Tricep Dips
Chair Tricep Dips
1 minute
Transition
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
35 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
35 seconds
Transition
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
1 minute
Transition
20 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
40 seconds
Transition
30 seconds
Seated Dumbbell Press
Seated Dumbbell Press
1 minute
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Transition
20 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
30 seconds
Rest
Rest
25 seconds
Dumbbell Shrugs
Dumbbell Shrugs
1 minute
Rest
Rest
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
35 seconds
Rest
Rest
20 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
20 seconds
One Arm Dumbbell Rows
One Arm Dumbbell Rows
30 seconds
Rest
Rest
20 seconds
Cross Body Hammer Curls
Cross Body Hammer Curls
1 minute
Rest
Rest
1 minute
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Rest
Rest
1 minute

Satz 2: 1 Runde
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Transition
25 seconds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Transition
25 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
50 seconds
Rest
Rest
50 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
50 seconds
Transition
25 seconds
Tricep Extensions
Tricep Extensions
50 seconds
Transition
25 seconds
Hammer Curls
Hammer Curls
50 seconds
Rest
Rest
1 minute
Bench Barbell Calf Raises
1 minute
Rest
Rest
1 minute

Satz 3: 1 Runde
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 minute

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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

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos