Upper Body

Start with weights which allow you to work for the full time duration in each set. Work up the weight from there as you feel comfortable. Either Dumbells or Barbell can be used.

Exercises

Seria 1: 3 rund

Dumbbell Bench Press

1 minuta

Dumbbell Push Press

1 minuta

Rest

30 sekundy

Seria 2: 1 runda

Rest

30 sekundy

Seria 3: 3 rund

Barbell Incline Bench Press

1 minuta

Dumbbell Bent Over Rows

1 minuta

Rest

30 sekundy

Seria 4: 1 runda

Rest

30 sekundy

Seria 5: 3 rund

Dumbbell Fly

1 minuta

Ball Back Extensions

1 minuta

Rest

30 sekundy

Seria 6: 1 runda

Rest

30 sekundy

Seria 7: 3 rund

Barbell Bicep Curls

1 minuta

Dumbbell Lateral Shoulder Raises

1 minuta

Rest

30 sekundy

Seria 8: 1 runda

Rest

30 sekundy

Seria 9: 3 rund

Alternating Hammer Curls

1 minuta

Bench Dips

1 minuta

Rest

30 sekundy

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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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