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Intensives Training

The Upper

Intensiv   32 minutes

Zielbereiche: Arms, Shoulders

Ausrüstung: Dumbbell, Bench

Jackie C
 		    Hinzugefügt von Jackie C
The Upper
Tags
Heimtraining Trainings Arm-Workouts Hantel-Workouts Bank-Workouts

Exercises

Satz 1: 2 Runden
Dumbell Back Row
Dumbell Back Row
30 seconds
Bicep Curls
Bicep Curls
30 seconds
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Transition
Transition
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Governators
Governators
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds

Satz 2: 2 Runden
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Overhead Press
Overhead Press
30 seconds
Rest
Rest
15 seconds
Dumbbell Shrug
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Rest
Rest
15 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds

Satz 3: 2 Runden
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Transition
Transition
20 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 seconds
Transition
Transition
20 seconds
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Transition
Transition
20 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds

Satz 4: 1 Runde
Left Arm Cross Stretch
Left Arm Cross Stretch
1 minute
Right Arm Cross Stretch
Right Arm Cross Stretch
1 minute
Left Tricep Stretch
Left Tricep Stretch
1 minute
Right Tricep Stretch
Right Tricep Stretch
1 minute
Right Lateral Neck Stretch
Right Lateral Neck Stretch
1 minute
Left Lateral Neck Stretch
Left Lateral Neck Stretch
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
1 minute
Standing Chest Stretch
Standing Chest Stretch
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
Im App Store herunterladen   Lade Workout Trainer aus dem Google Play Store herunter.
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.

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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