Trening intensywny

Upper Body Binge

Intensywny Duration 45 minuty

Docelowe obszary: Upper Body

Sprzęt: Dumbbells, Bench

Dodane przez Michael Williams

Tagi

Treningi w Domowej Siłowni Treningi Górnej Partii Ciała Treningi z Hantlami Treningi na ławce

Opis

This is a workout I put together to help work multiple muscle groups in the upper body multiple times during the workout. It's intense and enduring, but you'll feel better than ever once you hit the 45-minute mark.

Exercises

Seria 1: 2 rund

Kneeling Push-Ups

Kneeling Push-Ups

1 minuta

10 sekundy

Dumbbell Bench Press

Dumbbell Bench Press

1 minuta

10 sekundy

Dumbbell Fly on Bench

Dumbbell Fly on Bench

1 minuta

1 minuta

Seria 2: 2 rund

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

1 minuta

10 sekundy

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

1 minuta

10 sekundy

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

1 minuta

Seria 3: 2 rund

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

1 minuta

15 sekundy

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuta

15 sekundy

Tricep Kickbacks

Tricep Kickbacks

1 minuta

1 min 15 sek

Seria 4: 2 rund

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

45 sekundy

15 sekundy

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuta

15 sekundy

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuta

1 min 15 sek

Seria 5: 2 rund

1 minuta

15 sekundy

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuta

15 sekundy

Tricep Extensions

Tricep Extensions

1 minuta

1 min 15 sek

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Quickdraw Adjustable Dumbbells

Najlepszy Wybór dla tego Treningu

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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