Chest & Back

Intens Duration 1 u 31 m

Doelgebieden: Legs, Chest

Uitrusting: Dumbbells, Cable Pulley Machine, Bench, Barbell, Treadmill

Toegevoegd door Alessandro Fumagalli

Exercises

Set 1: 1 ronde

Big Forward Arm Circles

30 seconden

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 seconden

Bicep Curls

1 min 30 sec

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

Jumping Jacks

1 minuut

Rotational Shoulder Presses

1 minuut

Rest

1 minuut

Set 2: 3 rondes

Dumbbell Chest Press

1 minuut

Rest

30 seconden

Set 3: 1 ronde

Rest

1 minuut

Set 4: 3 rondes

Lat Pulldowns

1 minuut

Rest

30 seconden

Set 5: 1 ronde

Rest

1 minuut

Set 6: 4 rondes

Bench Dumbbell Fly

1 minuut

Rest

30 seconden

Set 7: 1 ronde

Rest

1 minuut

Set 8: 4 rondes

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 minuut

Rest

30 seconden

Set 9: 1 ronde

Rest

1 minuut

Set 10: 4 rondes

Barbell Incline Bench Press

1 minuut

Rest

30 seconden

Set 11: 1 ronde

Rest

1 minuut

Set 12: 3 rondes

Barbell Bent-Over Rows

1 minuut

Rest

30 seconden

Set 13: 1 ronde

Rest

1 minuut

Set 14: 3 rondes

Cable Chest Fly

1 minuut

Rest

30 seconden

Set 15: 1 ronde

Rest

1 minuut

❤️ Licht (Zone 1)

Treadmill Walk

30 minuten

Rest

2 minuten

Set 16: 3 rondes

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 minuut

1 minuut

1 minuut

30 seconden

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Topkeuze voor deze Workout

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