Intensives Training

Upper/Lower Split

Intensiv Duration 33 minutes

Zielbereiche: Shoulders

Ausrüstung: Dumbbells

Hinzugefügt von Personal Trainer Silas Eisenback

Tags

Heimtraining Trainings Schulter-Workouts Hantel-Workouts

Exercises

Satz 1: 3 Runden

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.

30 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 seconds

30 seconds

30 seconds

Single Leg Raise

Single Leg Raise

30 seconds

Single Leg Raise

Single Leg Raise

30 seconds

30 seconds

Satz 2: 3 Runden

Dumbbell Chest Press

Dumbbell Chest Press

30 seconds

15 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.

Dumbbell Bent Over Rows

30 seconds

15 seconds

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 seconds

15 seconds

30 seconds

1 minute

Satz 3: 3 Runden

Double Dumbbell front Squat

Double Dumbbell front Squat

30 seconds

15 seconds

Dumbbell Deadlifts

Dumbbell Deadlifts

30 seconds

15 seconds

Return and repeat while alternating sides.

Dumbbell Lunges

30 seconds

15 seconds

Toe Touch Squat To Overhead Stand

Toe Touch Squat To Overhead Stand

30 seconds

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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Mache dieses Workout in Workout Trainer

✓ Folge den Schritt-für-Schritt-Multimedia-Workouts

✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung

✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!

✓ Planung, die zu deinem vollen Terminkalender passt

Training aufzeichnen

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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