Mäßiges Training

Upper Body Weights

Mäßig Duration 47 minutes

Zielbereiche: Arms, Shoulders

Ausrüstung: Bench, Dumbbells, Kettlebells, Wall, Exercise Mat

Hinzugefügt von Curtis Moreno

Tags

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

Exercises

Satz 1: 1 Runde

30 seconds

35 seconds

Left Arm Cross Stretch

Left Arm Cross Stretch

30 seconds

Right Arm Cross Stretch

Right Arm Cross Stretch

30 seconds

Small Forward Arm Circles

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

30 seconds

10 seconds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

40 seconds

10 seconds

40 seconds

10 seconds

5 minutes

1 minute

Satz 2: 1 Runde

45 seconds

15 seconds

45 seconds

15 seconds

After four concentrated reps, switch sides.

Isometric Bicep Curls

45 seconds

15 seconds

Kettlebell Hammer Curls

Kettlebell Hammer Curls

45 seconds

1 minute

Satz 3: 1 Runde

45 seconds

15 seconds

45 seconds

15 seconds

After four concentrated reps, switch sides.

Isometric Bicep Curls

45 seconds

15 seconds

Kettlebell Hammer Curls

Kettlebell Hammer Curls

45 seconds

1 minute

Satz 4: 1 Runde

Bent Over Tricep Kickbacks

Bent Over Tricep Kickbacks

45 seconds

15 seconds

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

45 seconds

15 seconds

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

45 seconds

15 seconds

Dips with Leg Extension

Dips with Leg Extension

45 seconds

1 minute

Satz 5: 1 Runde

Bent Over Tricep Kickbacks

Bent Over Tricep Kickbacks

45 seconds

15 seconds

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

45 seconds

15 seconds

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

45 seconds

15 seconds

Dips with Leg Extension

Dips with Leg Extension

45 seconds

1 minute

Satz 6: 1 Runde

Rotational Shoulder Presses

Rotational Shoulder Presses

30 seconds

Shoulder Shrugs

Shoulder Shrugs

30 seconds

Rotational Shoulder Presses

Rotational Shoulder Presses

30 seconds

Shoulder Shrugs

Shoulder Shrugs

30 seconds

20 seconds

Shoulder Blasters

Shoulder Blasters

30 seconds

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

30 seconds

35 seconds

Satz 7: 1 Runde

Rotational Shoulder Presses

Rotational Shoulder Presses

30 seconds

Shoulder Shrugs

Shoulder Shrugs

30 seconds

Rotational Shoulder Presses

Rotational Shoulder Presses

30 seconds

Shoulder Shrugs

Shoulder Shrugs

30 seconds

20 seconds

Shoulder Blasters

Shoulder Blasters

30 seconds

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

30 seconds

1 minute

Satz 8: 1 Runde

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

15 seconds

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

15 seconds

Left Kettlebell Snatch

Left Kettlebell Snatch

30 seconds

Right Kettlebell Snatch

Right Kettlebell Snatch

30 seconds

Left Kettlebell Snatch

Left Kettlebell Snatch

30 seconds

Right Kettlebell Snatch

Right Kettlebell Snatch

30 seconds

15 seconds

Satz 9: 1 Runde

30 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

40 seconds

Neck Stretch with Arm Overhead

Neck Stretch with Arm Overhead

45 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

1 Min 30 Sek

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.

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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