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Intense Workout

Upper Body

Intens   37 minuten

Doelgebieden: Arms

Uitrusting: Dumbbells, Bench, Medicine Ball

Harun Avci
 		    Toegevoegd door Harun Avci
Upper Body
Tags
Volledige Gym Workouts Arm Workouts Dumbbell Workouts Bank Workouts Medicijnbal Workouts

Exercises

Set 1: 1 ronde
Cardio Warm-Up
Cardio Warm-Up
1 min 15 sec
1 2 Burpees
1 2 Burpees
30 seconden
Inchworm to Side Planks
Inchworm to Side Planks
30 seconden
Butt Kickers
Butt Kickers
1 minuut
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
25 seconden
Rest
Rest
5 seconden

Set 2: 3 rondes
Bicep Curls
Bicep Curls
25 seconden
Rest
Rest
10 seconden

Set 3: 3 rondes
After four concentrated reps, switch sides.
Isometric Bicep Curls
30 seconden
Rest
Rest
10 seconden

Set 4: 3 rondes
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconden
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconden
Rest
Rest
5 seconden

Set 5: 2 rondes
Dumbbell Wrist Curls
Dumbbell Wrist Curls
25 seconden
Rest
Rest
5 seconden
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
25 seconden
Rest
Rest
5 seconden

Set 6: 3 rondes
Bench Dips
Bench Dips
30 seconden
Rest
Rest
5 seconden

Set 7: 1 ronde
Push-Up and Rotation
Push-Up and Rotation
30 seconden
Rest
Rest
5 seconden
Down Unders
Down Unders
25 seconden
Rest
Rest
5 seconden

Set 8: 3 rondes
Dumbbell Bench Press
Dumbbell Bench Press
30 seconden
Rest
Rest
5 seconden

Set 9: 3 rondes
Bench Dumbbell Fly
Bench Dumbbell Fly
30 seconden
Rest
Rest
5 seconden

Set 10: 3 rondes
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
30 seconden
Rest
Rest
5 seconden

Set 11: 1 ronde
Diamond Push-Ups
Diamond Push-Ups
20 seconden
Rest
Rest
5 seconden

Set 12: 3 rondes
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
20 seconden
Rest
Rest
10 seconden

Set 13: 2 rondes
Lateral to Front Raises
Lateral to Front Raises
25 seconden
Rest
Rest
10 seconden

Set 14: 2 rondes
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconden
Dumbbell V-Raises
Dumbbell V-Raises
20 seconden
Rest
Rest
5 seconden

Set 15: 3 rondes
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
30 seconden
Rest
Rest
10 seconden

Set 16: 2 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
25 seconden
Rest
Rest
10 seconden

Set 17: 1 ronde
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconden
Rest
Rest
10 seconden

Set 18: 1 ronde
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconden
Rest
Rest
5 seconden
Ankle Grabbers
Ankle Grabbers
25 seconden
Rest
Rest
5 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
20 seconden
Scissor Kicks
Scissor Kicks
20 seconden
Rest
Rest
5 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconden
Rest
Rest
5 seconden
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconden
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconden
Rest
Rest
10 seconden
Full Scorpion
Full Scorpion
1 minuut
Rest
Rest
10 seconden
Pulse Ups
Pulse Ups
25 seconden
Rest
Rest
10 seconden
Russian Twists with a Ball
Russian Twists with a Ball
25 seconden
Rest
Rest
5 seconden
Wide Leg Sit-Ups
Wide Leg Sit-Ups
40 seconden
Rest
Rest
5 seconden
Contralateral Limb Raises
Contralateral Limb Raises
30 seconden
Swimming
Swimming
20 seconden
Lying Supermans
Lying Supermans
25 seconden

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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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