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Gemiddelde Workout

Upper Body

Gemiddeld   38 minuten

Doelgebieden: Upper Body

Uitrusting: Dumbbells, Bench, Barbell, Exercise Mat

Devanique Riley
 		    Toegevoegd door Devanique Riley
Upper Body
Tags
Volledige Gym Workouts Bovenlichaam Workouts Dumbbell Workouts Bank Workouts Barbell Workouts
Beschrijving

Want firm abs, a nice back, and lean arms? Do this twice a week and you’ll be sure to see results!!

Exercises

Set 1: 1 ronde
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconden
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconden
Shoulder Stretches
Shoulder Stretches
1 minuut
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconden
Small Forward Arm Circles
Small Forward Arm Circles
15 seconden
Inward Wrist Circles
Inward Wrist Circles
15 seconden
Outward Wrist Circles
Outward Wrist Circles
15 seconden
Transition
Transition
15 seconden

Set 2: 2 rondes
Thread the Needles
Thread the Needles
30 seconden
Thread the Needles
Thread the Needles
30 seconden
Alternating Side Planks
Alternating Side Planks
30 seconden
Rest
Rest
30 seconden

Set 3: 2 rondes
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconden
Sit Throughs
Sit Throughs
30 seconden
Inchworms
Inchworms
30 seconden
Rest
Rest
30 seconden

Set 4: 2 rondes
Kneeling Right Arm Rows
Kneeling Right Arm Rows
30 seconden
Kneeling Left Arm Rows
Kneeling Left Arm Rows
30 seconden
Pendlay Rows
Pendlay Rows
30 seconden
Rest
Rest
30 seconden

Set 5: 2 rondes
Alternating Dumbbell Curl to Press
Alternating Dumbbell Curl to Press
30 seconden
Alternating Hammer Curls
Alternating Hammer Curls
30 seconden
Cross Body Hammer Curls
Cross Body Hammer Curls
30 seconden
Rest
Rest
30 seconden

Set 6: 2 rondes
Single Dumbbell Front Raises
Single Dumbbell Front Raises
30 seconden
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconden
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconden
Rest
Rest
30 seconden

Set 7: 2 rondes
Dumbell Back Row
Dumbell Back Row
30 seconden
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconden
Alternating Bent Over Rows
Alternating Bent Over Rows
30 seconden
Rest
Rest
30 seconden

Set 8: 2 rondes
Dumbbell Front Raises
Dumbbell Front Raises
30 seconden
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconden
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconden
Rest
Rest
30 seconden

Set 9: 2 rondes
Alternating Bicep Curls
Alternating Bicep Curls
30 seconden
Governators
Governators
30 seconden
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
30 seconden
Rest
Rest
30 seconden

Set 10: 1 ronde
Forward Shoulder Rolls
Forward Shoulder Rolls
10 seconden
Backward Shoulder Rolls
Backward Shoulder Rolls
10 seconden
Shoulder Stretches
Shoulder Stretches
40 seconden
Standing Forward Bend
Standing Forward Bend
15 seconden
Happy Baby
Happy Baby
30 seconden
Wide Leg Stretches
Wide Leg Stretches
30 seconden
Child's Pose
Child's Pose
15 seconden
Extended Child's Pose
Extended Child's Pose
15 seconden

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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