Gemiddelde Workout

Biceps & Core

Gemiddeld Duration 1 uur

Doelgebieden: Arms, Core

Uitrusting: Dumbbells, Wall, Bench

Toegevoegd door Asif Kalam

Tags

Thuisgym Workouts Arm Workouts Dumbbell Workouts Muur Workouts Bank Workouts

Exercises

Set 1: 1 ronde

❤️ Matig (Zone 2)

5 minuten

Set 2: 4 rondes

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Gewichten: Zwaar

Alternating Bicep Curls

24 herhalingen

45 seconden

Continue to walk your legs up the wall until they are comfortably raised higher than a standard full plank.

1 minuut

45 seconden

Set 3: 3 rondes

Right Concentrated Bicep Curls

Gewichten: Zwaar

Right Concentrated Bicep Curls

12 herhalingen

20 seconden

Left Concentrated Bicep Curls

Gewichten: Zwaar

Left Concentrated Bicep Curls

12 herhalingen

45 seconden

Then, hop back to your starting position.

❤️ Krachtig (Zone 3)

30 herhalingen

45 seconden

Set 4: 3 rondes

Alternating Hammer Curls

Gewichten: Zwaar

Alternating Hammer Curls

24 herhalingen

45 seconden

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuut

45 seconden

Set 5: 3 rondes

Dumbbell Wrist Curls

Gewichten: Gemiddeld

Dumbbell Wrist Curls

Herhalingen tot falen

30 seconden

Dumbbell Reverse Wrist Curls

Gewichten: Gemiddeld

Dumbbell Reverse Wrist Curls

Herhalingen tot falen

30 seconden

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

40 herhalingen

45 seconden

Set 6: 1 ronde

❤️ Matig (Zone 2)

5 minuten

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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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