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Intense Workout

Big Guns!

Intens   30 minuten

Doelgebieden: Arms

Uitrusting: Chair, Dumbbells, Bench, Barbell, Box / Step, Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Toegevoegd door Personal Trainer Frank 🇺🇸 🇩🇪
Big Guns!
Tags
Volledige Gym Workouts Arm Workouts Stoel Workouts Dumbbell Workouts Bank Workouts Barbell Workouts Box of Step Workouts
Beschrijving

Let's get active!!!!!

Exercises

Set 1: 1 ronde
Chair Tricep Dips
Chair Tricep Dips
1 minuut
Transition
30 seconden
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
35 seconden
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
35 seconden
Transition
30 seconden
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minuut
Rest
Rest
30 seconden
Tricep Extensions
Tricep Extensions
1 minuut
Transition
20 seconden
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
40 seconden
Transition
30 seconden
Seated Dumbbell Press
Seated Dumbbell Press
1 minuut
Rest
Rest
30 seconden
Hammer Curls
Hammer Curls
30 seconden
Transition
20 seconden
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
30 seconden
Rest
Rest
25 seconden
Dumbbell Shrugs
Dumbbell Shrugs
1 minuut
Rest
Rest
30 seconden
Dumbbell Front Raises
Dumbbell Front Raises
35 seconden
Rest
Rest
20 seconden
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 seconden
Rest
Rest
20 seconden
One Arm Dumbbell Rows
One Arm Dumbbell Rows
30 seconden
Rest
Rest
20 seconden
Cross Body Hammer Curls
Cross Body Hammer Curls
1 minuut
Rest
Rest
1 minuut
Weighted Sumo Squats
Weighted Sumo Squats
1 minuut
Rest
Rest
1 minuut

Set 2: 1 ronde
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minuut
Transition
25 seconden
Chair Tricep Dips
Chair Tricep Dips
30 seconden
Transition
25 seconden
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
50 seconden
Rest
Rest
50 seconden
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
50 seconden
Transition
25 seconden
Tricep Extensions
Tricep Extensions
50 seconden
Transition
25 seconden
Hammer Curls
Hammer Curls
50 seconden
Rest
Rest
1 minuut
Bench Barbell Calf Raises
1 minuut
Rest
Rest
1 minuut

Set 3: 1 ronde
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 minuut

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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Doe deze workout in Workout Trainer
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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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