Mäßiges Training

Upper Body

Mäßig Duration 33 minutes

Zielbereiche: Arms, Shoulders

Ausrüstung: Resistance Bands, Wall, Dumbbells, Bench, Chair

Hinzugefügt von Aylin Noyan

Tags

Heimtraining Trainings Arm-Workouts Widerstandsband-Workouts Wand-Workouts Hantel-Workouts Bank-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde

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

Big Forward Arm Circles

30 seconds

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

Big Reverse Arm Circles

30 seconds

10 seconds

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

1 minute

10 seconds

1 minute

1 minute

Satz 2: 3 Runden

Bench Skull Crusher

Bench Skull Crusher

20 Wiederholungen

Dumbbell Bench Press

Dumbbell Bench Press

20 Wiederholungen

30 seconds

Satz 3: 3 Runden

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

20 Wiederholungen

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

20 Wiederholungen

30 seconds

Satz 4: 3 Runden

20 Wiederholungen

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

20 Wiederholungen

30 seconds

Satz 5: 1 Runde

Seated Dumbbell Press

Seated Dumbbell Press

20 Wiederholungen

Dumbbell Front Raises

Dumbbell Front Raises

15 Wiederholungen

45 seconds

Satz 6: 3 Runden

20 Wiederholungen

20 Wiederholungen

30 seconds

Verwandte Workouts

2 Min 30 Sek, Mäßig

16 Min 30 Sek, Intensiv

All Around Arms

All Around Arms

33 Min 45 Sek, Intensiv

13 minutes, Intensiv

15 Min 30 Sek, Mäßig

11 Min 49 Sek,

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.