Gemiddelde Workout

Pull Day

Gemiddeld Duration 38 minuten

Doelgebieden: Back, Legs

Uitrusting: Barbell, Pull Up Bar

Toegevoegd door Harvey Noel

Tags

Volledige Gym Workouts Rug Workouts Barbell Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 ronde

Neck Extensor Stretch

Neck Extensor Stretch

10 seconden

Left neck extensor and rotation stretch

Left neck extensor and rotation stretch

10 seconden

Right neck extensor and rotation stretch

Right neck extensor and rotation stretch

10 seconden

Neck flexor stretch

Neck flexor stretch

10 seconden

Left neck flexor and rotation stretch

Left neck flexor and rotation stretch

10 seconden

Right neck flexor and rotation stretch

Right neck flexor and rotation stretch

10 seconden

Big Forward Arm Circles

Big Forward Arm Circles

10 seconden

Big Reverse Arm Circles

Big Reverse Arm Circles

10 seconden

Shoulder Stretches

Shoulder Stretches

20 seconden

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

10 seconden

Lying Hamstring Stretches

Lying Hamstring Stretches

20 seconden

Leg Crossover Stretches

Leg Crossover Stretches

20 seconden

Set 2: 1 ronde

Elbow To Knee Twists

Elbow To Knee Twists

40 seconden

40 seconden

Cross Knees to Elbows

Cross Knees to Elbows

40 seconden

40 seconden

Wall Walk

40 seconden

Modified Burpees

Modified Burpees

40 seconden

40 seconden

Set 3: 4 rondes

Barbell Bent-Over Rows

Barbell Bent-Over Rows

Herhalingen tot falen

Set 4: 1 ronde

Barbell Deadlifts

Gewichten: Licht

Barbell Deadlifts

1 minuut

30 seconden

Set 5: 3 rondes

Barbell Deadlifts

Barbell Deadlifts

Herhalingen tot falen

Set 6: 3 rondes

Herhalingen tot falen

Pistol Negatives

Pistol Negatives

1 minuut

Set 7: 3 rondes

Herhalingen tot falen

Set 8: 3 rondes

Barbell Bicep Curls

Barbell Bicep Curls

15 seconden

Set 9: 3 rondes

Barbell Wrist Curls

Barbell Wrist Curls

Herhalingen tot falen

Set 10: 1 ronde

30 seconden

30 seconden

30 seconden

30 seconden

Reclined Butterfly

Reclined Butterfly

30 seconden

Simple Seated Twist

Simple Seated Twist

30 seconden

30 seconden

30 seconden

30 seconden

Lying Spinal Twist

Lying Spinal Twist

1 minuut

Left side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh

Left side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh

1 minuut

Right side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh

Right side Lying Hamstring Strap Stretches. Vertical, inner thigh, outer thigh

1 minuut

2 minuten

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