Tuesday

Heavy and light weights Upper body focus, feel free to adjust workout to you. First two rounds: Heavy, light, heavy Final round: All heavy I use a home gym with various stations, so if machine is in the exercise name, that is what I mean. Heavy are 3 sets of 6-8 reps, the rest are 3 sets of 15, except exercises without weights.

Exercises

Satz 1: 1 Runde

Biceps Stretches

20 seconds

Tricep Stretches (Stand)

20 seconds

Chest Openers

20 seconds

Shoulder Stretches

40 seconds

Big Forward Arm Circles

15 seconds

Big Reverse Arm Circles

15 seconds

Small Forward Arm Circles

15 seconds

Small Reverse Arm Circles

15 seconds

Bench Press(heavy)

1 minute

Isometric Bicep Curls(heavy)

3 minutes

reverse grip barbell curl

4 minutes

Tricep Kickbacks(heavy)

3 minutes

Barbell Bent-Over Rows

4 minutes

Tricep Extensions

3 minutes

Shoulder Shrugs(heavy)

3 minutes

Barbell Shoulder Press

4 minutes

Push-Ups

1 minute

Barbell Bicep Curl to Press

3 minutes

Sit-Ups

1 minute

Rest

1 Min 30 Sek

Satz 2: 1 Runde

Bench Press (heavy)

1 minute

Hammer Curls(heavy)

3 minutes

Barbell Bicep Curls

4 minutes

Tricep Push Ups

3 minutes

barbell tricep extension

4 minutes

Overhead Press(heavy)

3 minutes

barbell shrugs

4 minutes

Diamond Push Ups

1 minute

Barbell Reverse Curl to Press

4 minutes

Bench Press(heavy)

1 minute

Rest

1 minute

Satz 3: 1 Runde

Barbell Bicep Curls(heavy)

3 minutes

Barbell Bent-Over Rows(heavy)

3 minutes

barbell shrugs(heavy)

3 minutes

Bench Press(heavy)

1 minute

Rest

1 minute

Verwandte Workouts

Arms Heavy

20 Min 20 Sek, Intensiv

Arms

36 minutes, Intensiv

Weights

13 Min 35 Sek, Anfänger

Upper Body Weights

27 minutes, Mäßig

Upper Body Weight Training

18 minutes, Intensiv

Upper Body With Weights

28 Min 20 Sek, Mäßig