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Intense Workout

Back/bicep

Intens   40 minuten

Doelgebieden: Back, Arms, Core

Uitrusting: Exercise Mat, Pull Up Bar, Dumbbells

Sadegh Zare
 		    Toegevoegd door Sadegh Zare
Back/bicep
Tags
Thuisgym Workouts Rug Workouts Pull Up Bar Workouts Dumbbell Workouts
Beschrijving

Work your back and biceps in this intense workout. Don't forget to drink enough water during session.

Exercises

Set 1: 1 ronde
Arm Pumps
Arm Pumps
30 seconden
Big Forward Arm Circles
Big Forward Arm Circles
30 seconden
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconden
Alternating Side Reaches
Alternating Side Reaches
30 seconden
Elbow To Knee Twists
Elbow To Knee Twists
30 seconden
Knees to Elbows
Knees to Elbows
30 seconden
Good Morning Sunshines
Good Morning Sunshines
30 seconden

Set 2: 3 rondes
Cat Cow
Cat Cow
30 seconden
Chin-Ups
Chin-Ups
5 herhalingen
Rest
Rest
10 seconden
Cobra
Cobra
30 seconden
Chin-Ups
Chin-Ups
5 herhalingen
Rest
Rest
15 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
12 herhalingen
Rest
Rest
20 seconden
Dumbell Back Row
Dumbell Back Row
12 herhalingen
Elbow Plank
Elbow Plank
30 seconden
Flying Supermans
Flying Supermans
10 herhalingen
Plank
Plank
30 seconden
Child's Pose
Child's Pose
30 seconden

Set 3: 3 rondes
Bicep Curls
Bicep Curls
12 herhalingen
Rest
Rest
15 seconden
Isometric Bicep Curls
Isometric Bicep Curls
24 herhalingen
Rest
Rest
20 seconden
Hammer Curls
Hammer Curls
12 herhalingen
Rest
Rest
25 seconden
Dumbbell Wrist Curls
Dumbbell Wrist Curls
10 herhalingen
Rest
Rest
30 seconden
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
10 herhalingen

Set 4: 1 ronde
Ab Curls
Ab Curls
1 minuut
Ab Chop Ups
Ab Chop Ups
45 seconden
Bicycle Crunches
Bicycle Crunches
30 seconden
Mountain Climbers
❤️ Maximaal (Zone 5)
Mountain Climbers
15 seconden
Rest
Rest
25 seconden
Crunches
Crunches
1 minuut
Russian Twists
Russian Twists
45 seconden
Reverse Crunches
Reverse Crunches
30 seconden
Mountain Climbers
❤️ Maximaal (Zone 5)
Mountain Climbers
15 seconden
Rest
Rest
30 seconden

Set 5: 1 ronde
Bicep Stretches
Bicep Stretches
30 seconden
Child's Pose
Child's Pose
30 seconden
Inward Wrist Circles
Inward Wrist Circles
30 seconden
Floor Bridge
Floor Bridge
10 herhalingen
Corpse
Corpse
1 minuut

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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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Doe deze workout in Workout Trainer
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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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