Upper Day

Lat pulldown Chest press Assisted tricep dips Biceps Lat raises Incline press Russian twists Side bend

Exercises

Satz 1: 1 Runde

Rowing

5 minutes

Satz 2: 3 Runden

Cable Lat Pull Down

15 Wiederholungen

Rest

45 seconds

Satz 3: 3 Runden

Pull-ups

10 Wiederholungen

Rest

1 minute

Satz 4: 3 Runden

Stability Ball Chest Press

15 Wiederholungen

Rest

15 seconds

Bench Dumbbell Fly

15 Wiederholungen

Rest

15 seconds

Satz 5: 3 Runden

Tricep Kickbacks

15 Wiederholungen

Rest

15 seconds

Satz 6: 3 Runden

Alternating Bicep Curls

15 Wiederholungen

Rest

30 seconds

Overhead Press

15 Wiederholungen

Rest

30 seconds

Satz 7: 3 Runden

Dumbbell Bent Over Rows

15 Wiederholungen

Rest

30 seconds

Satz 8: 3 Runden

Kneeling Push-Ups

15 Wiederholungen

Rest

45 seconds

Satz 9: 1 Runde

Stair Stepping

10 minutes

Rest

1 minute

Satz 10: 3 Runden

Ab Curls

30 Wiederholungen

Rest

40 seconds

Bicycle Crunches

30 Wiederholungen

Rest

40 seconds

Satz 11: 3 Runden

In and Outs

15 Wiederholungen

Rest

40 seconds

Satz 12: 1 Runde

Mountain Climbers

30 seconds

Plank

30 seconds

Elbow Plank

30 seconds

Mountain Climbers

30 seconds

Satz 13: 1 Runde

Elliptical

15 minutes

Rest

1 minute

Satz 14: 1 Runde

Left Arm Cross Stretch

45 seconds

Right Arm Cross Stretch

45 seconds

Left Tricep Stretch

45 seconds

Right Tricep Stretch

45 seconds

Chest Stretch

1 Min 20 Sek

Side Bends

1 Min 30 Sek

Left Quad Stretch

40 seconds

Right Quad Stretch

40 seconds

Wall Calf Stretches

1 Min 20 Sek

Hamstring Stretches

1 Min 20 Sek

Standing Forward Bend

40 seconds

Wide Leg Stretches

2 Min 40 Sek

Thread the Needle Stretch

1 Min 30 Sek

Verwandte Workouts

Upper Workout

18 Min 30 Sek, Mäßig

Day1

33 minutes, Mäßig

Lats & Biceps

42 minutes, Anfänger

Blah

10 Min 40 Sek, Mäßig

Upper Day

2 Min 32 Sek,

Back

1 Min 42 Sek, Mäßig

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