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Gemiddelde Workout

Back & Core WorkOut

Gemiddeld   53 minuten

Uitrusting: Barbell, Dumbbells, Bench

Asif Kalam
 		    Toegevoegd door Asif Kalam
Back & Core WorkOut
Tags
Volledige Gym Workouts Barbell Workouts Dumbbell Workouts Bank Workouts

Exercises

Set 1: 1 ronde
Warm-Up Walk
❤️ Matig (Zone 2)
Warm-Up Walk
10 minuten

Set 2: 1 ronde
Barbell Reverse Grip Rows
Gewichten: Licht
Barbell Reverse Grip Rows
15 herhalingen
Rest
Rest
30 seconden
Barbell Reverse Grip Rows
Gewichten: Gemiddeld
Barbell Reverse Grip Rows
12 herhalingen
Rest
Rest
45 seconden
Barbell Reverse Grip Rows
Gewichten: Zwaar
Barbell Reverse Grip Rows
Herhalingen tot falen
Rest
Rest
1 minuut

Set 3: 3 rondes
Crunches with Knee Hugs
❤️ Matig (Zone 2)
Crunches with Knee Hugs
25 herhalingen
Rest
Rest
20 seconden

Set 4: 1 ronde
❤️ Matig (Zone 2)
Dumbbell Pull Over
15 herhalingen
Rest
Rest
30 seconden
❤️ Krachtig (Zone 3)
Dumbbell Pull Over
12 herhalingen
Rest
Rest
45 seconden
❤️ Zeer Zwaar (Zone 4)
Dumbbell Pull Over
Herhalingen tot falen
Rest
Rest
1 minuut

Set 5: 3 rondes
Leg Raises
Leg Raises
25 herhalingen
Rest
Rest
25 seconden

Set 6: 1 ronde
Barbell Shrug Behind the Back
Gewichten: Gemiddeld
Barbell Shrug Behind the Back
15 herhalingen
Rest
Rest
30 seconden
Barbell Shrug Behind the Back
Gewichten: Zwaar
Barbell Shrug Behind the Back
12 herhalingen
Rest
Rest
45 seconden
Barbell Shrug Behind the Back
Gewichten: Maximaal
Barbell Shrug Behind the Back
Herhalingen tot falen
Rest
Rest
1 minuut

Set 7: 3 rondes
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 herhalingen
Rest
Rest
25 seconden

Set 8: 1 ronde
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Gewichten: Gemiddeld
Dumbbell Bent Over Rows
15 herhalingen
Rest
Rest
30 seconden
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Gewichten: Zwaar
Dumbbell Bent Over Rows
12 herhalingen
Rest
Rest
45 seconden
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Gewichten: Maximaal
Dumbbell Bent Over Rows
Herhalingen tot falen
Rest
Rest
1 minuut

Set 9: 3 rondes
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut
Rest
Rest
25 seconden

Set 10: 1 ronde
Cool-Down Walk
❤️ Matig (Zone 2)
Cool-Down Walk
10 minuten

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Aanbevolen Uitrusting

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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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis