Skimble
Download in de App Store
Intense Workout

Chest Bulk

Intens   1 u 14 m

Doelgebieden: Core, Chest

Uitrusting: Exercise Mat, Dip Bar, Pull Up Bar, Barbell, Bench, Dumbbells, Foam Roller

Boris Berov
 		    Toegevoegd door Boris Berov
Chest Bulk
Tags
Volledige Gym Workouts Buik & Core Workouts Dip Bar Workouts Pull Up Bar Workouts Barbell Workouts Bank Workouts Dumbbell Workouts Foam Roller Workouts
Beschrijving

These warm up exercises and stretches will get your body ready for your workout! Loosens your neck, arms and legs. No equipment required.

Exercises

Set 1: 1 ronde
Clockwise Neck Rolls
Clockwise Neck Rolls
40 seconden
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
40 seconden

Set 2: 1 ronde
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconden
Rest
Rest
10 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconden
Rest
Rest
10 seconden
Small Forward Arm Circles
Small Forward Arm Circles
10 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
10 seconden
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
10 seconden
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
10 seconden

Set 3: 1 ronde
Wide Leg Forward Bend
Wide Leg Forward Bend
10 seconden
Right Lateral Lunges
Right Lateral Lunges
15 seconden
Wide Leg Forward Bend
Wide Leg Forward Bend
10 seconden
Left Lateral Lunges
Left Lateral Lunges
15 seconden

Set 4: 1 ronde
Rest
Rest
10 seconden
Right Runner's Lunge
Right Runner's Lunge
15 seconden
Rest
Rest
10 seconden
Left Runner's Lunge
Left Runner's Lunge
15 seconden
Rest
Rest
10 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconden
Rest
Rest
10 seconden
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconden
Rest
Rest
8 seconden

Set 5: 1 ronde
Quad Stretches
Quad Stretches
30 seconden
Rest
Rest
10 seconden

Set 6: 1 ronde
Lunges with Knee Lifts
Lunges with Knee Lifts
15 seconden
Rest
Rest
10 seconden
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
15 seconden
Rest
Rest
30 seconden

Set 7: 1 ronde
❤️ Krachtig (Zone 3)
Elevated Chest Dips
12 herhalingen
Rest
Rest
40 seconden
Hanging Knee Raises
❤️ Maximaal (Zone 5)
Hanging Knee Raises
Herhalingen tot falen
Rest
Rest
1 minuut
❤️ Krachtig (Zone 3)
Elevated Chest Dips
12 herhalingen
Rest
Rest
40 seconden
Hanging L Raises
❤️ Maximaal (Zone 5)
Hanging L Raises
Herhalingen tot falen
Rest
Rest
1 minuut
❤️ Krachtig (Zone 3)
Elevated Chest Dips
12 herhalingen
Rest
Rest
40 seconden
Hanging Knee Raises
❤️ Maximaal (Zone 5)
Hanging Knee Raises
Herhalingen tot falen
Rest
Rest
10 minuten

Set 8: 5 rondes
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.
❤️ Maximaal (Zone 5)
Push-Ups
Herhalingen tot falen
Rest
Rest
30 seconden

Set 9: 5 rondes
Barbell Bench Press
Barbell Bench Press
12 herhalingen
Rest
Rest
30 seconden

Set 10: 1 ronde
Rest
Rest
5 minuten

Set 11: 5 rondes
Dumbbell Bench Press
Gewichten: Zwaar
❤️ Krachtig (Zone 3)
Dumbbell Bench Press
12 herhalingen
Rest
Rest
30 seconden

Set 12: 5 rondes
Bench Dumbbell Fly
Gewichten: Zwaar
❤️ Zeer Zwaar (Zone 4)
Bench Dumbbell Fly
12 herhalingen
Rest
Rest
30 seconden

Set 13: 1 ronde
Rest
Rest
6 minuten

Set 14: 7 rondes
Dumbbell Shrugs
Gewichten: Zwaar
❤️ Zeer Zwaar (Zone 4)
Dumbbell Shrugs
15 herhalingen
Rest
Rest
30 seconden

Set 15: 1 ronde
Rest
Rest
2 minuten

Set 16: 1 ronde
Back Rolls
Back Rolls
1 minuut
Calf Rolls
Calf Rolls
45 seconden
Hamstring Rolls
Hamstring Rolls
45 seconden
Quad Rolls
Quad Rolls
45 seconden
Back Rolls
Back Rolls
45 seconden
Easy Bridge Raises
Easy Bridge Raises
25 seconden

Gerelateerde Workouts

Quick Chest Bulk
Quick Chest Bulk
5 min 15 sec, Intens
Chest Workout
Chest Workout
24 min 22 sec, Intens
Chest
Chest
13 minuten, Gemiddeld
Bulk - Chest
Bulk - Chest
13 min 50 sec, Intens
Chest
Chest
11 min 15 sec,
Chest
Chest
23 minuten, Gemiddeld
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.

Buy Now

Workouts met dezelfde uitrusting

Chest And Back Killer
Chest And Back Killer
1 uur 23 min 57 sec, Intens
Doe deze workout in Workout Trainer
✓ Volg stap-voor-stap multimedia workouts
✓ Geïntegreerde smartwatch & hartslagmonitor ervaring
✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!
✓ Planning om te passen bij je drukke levensstijl
Download in de App Store   Download Workout Trainer van Google Play.
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.

Toon Meer

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