Upper body blitz

Very quick, very thorough home workout requiring only push up stands (optional), pull up bar, 1 set dumbbells. Duration, just 20 minutes. Only three brief rest points between sets so a superset of nine complimentary exercises.

Exercises

Satz 1: 1 Runde

Pull-Ups

30 seconds

Gewichte: Schwer

Dumbbell Lateral Shoulder Raises

30 seconds

Gewichte: Schwer

Dumbbell Push Press

30 seconds

Gewichte: Mäßig

Hammer Curls

30 seconds

Gewichte: Schwer

Hammer Curls

25 seconds

Gewichte: Mäßig

Tricep Extensions

25 seconds

Chin Ups

25 seconds

Push-Ups

35 seconds

Chair Tricep Dips

30 seconds

Transition

30 seconds

Satz 2: 1 Runde

Pull-Ups

30 seconds

Gewichte: Schwer

Dumbbell Lateral Shoulder Raises

30 seconds

Gewichte: Schwer

Dumbbell Push Press

30 seconds

Gewichte: Mäßig

Hammer Curls

30 seconds

Gewichte: Schwer

Hammer Curls

25 seconds

Gewichte: Mäßig

Tricep Extensions

25 seconds

Chin Ups

25 seconds

Push-Ups

35 seconds

Chair Tricep Dips

30 seconds

Transition

35 seconds

Satz 3: 1 Runde

Pull-Ups

30 seconds

Gewichte: Schwer

Dumbbell Lateral Shoulder Raises

30 seconds

Gewichte: Schwer

Dumbbell Push Press

30 seconds

Gewichte: Mäßig

Hammer Curls

30 seconds

Gewichte: Schwer

Hammer Curls

25 seconds

Gewichte: Mäßig

Tricep Extensions

25 seconds

Chin Ups

25 seconds

Push-Ups

35 seconds

Chair Tricep Dips

30 seconds

Transition

45 seconds

Satz 4: 1 Runde

Pull-Ups

30 seconds

Gewichte: Schwer

Dumbbell Lateral Shoulder Raises

30 seconds

Gewichte: Schwer

Dumbbell Push Press

30 seconds

Gewichte: Mäßig

Hammer Curls

30 seconds

Gewichte: Schwer

Hammer Curls

25 seconds

Gewichte: Mäßig

Tricep Extensions

25 seconds

Chin Ups

25 seconds

Push-Ups

35 seconds

Chair Tricep Dips

30 seconds

Rest

5 seconds

Workout Discussion

26 Feb

Titanshores _.

44 sets - 528 reps. 22 minutes

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Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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