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Gemiddelde Workout

Pull Workout

Gemiddeld   28 minuten

Doelgebieden: Upper Body

Uitrusting: Exercise Mat, Dumbbells, Cable Pulley Machine

Angel Ehrlich
 		    Toegevoegd door Angel Ehrlich
Pull Workout
Tags
Volledige Gym Workouts Bovenlichaam Workouts Dumbbell Workouts Kabeltrekapparaat Workouts

Exercises

Set 1: 1 ronde
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 seconden
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
45 seconden
Small Forward Arm Circles
Small Forward Arm Circles
30 seconden
Transition
Transition
15 seconden

Set 2: 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.
Dumbbell Bent Over Rows
40 seconden
Transition
Transition
20 seconden
Bicep Curls
Bicep Curls
40 seconden
Transition
Transition
20 seconden
Dumbbell Shrugs
Dumbbell Shrugs
40 seconden
Transition
Transition
20 seconden
Hammer Curls
Hammer Curls
40 seconden
Transition
Transition
20 seconden
Cable Close Grip Pulldown
Cable Close Grip Pulldown
40 seconden
Transition
Transition
20 seconden
Cable Rear Pulldown
Cable Rear Pulldown
40 seconden
Transition
Transition
20 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
40 seconden
Transition
Transition
20 seconden

Set 3: 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.
Dumbbell Bent Over Rows
40 seconden
Transition
Transition
20 seconden
Bicep Curls
Bicep Curls
40 seconden
Transition
Transition
20 seconden
Dumbbell Shrugs
Dumbbell Shrugs
40 seconden
Transition
Transition
20 seconden
Hammer Curls
Hammer Curls
40 seconden
Transition
Transition
20 seconden
Cable Close Grip Pulldown
Cable Close Grip Pulldown
40 seconden
Transition
Transition
20 seconden
Cable Rear Pulldown
Cable Rear Pulldown
40 seconden
Transition
Transition
20 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
40 seconden
Transition
Transition
20 seconden

Set 4: 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.
Dumbbell Bent Over Rows
40 seconden
Transition
Transition
20 seconden
Bicep Curls
Bicep Curls
40 seconden
Transition
Transition
20 seconden
Dumbbell Shrugs
Dumbbell Shrugs
40 seconden
Transition
Transition
20 seconden
Hammer Curls
Hammer Curls
40 seconden
Transition
Transition
20 seconden
Cable Close Grip Pulldown
Cable Close Grip Pulldown
40 seconden
Transition
Transition
20 seconden
Cable Rear Pulldown
Cable Rear Pulldown
40 seconden
Transition
Transition
20 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
40 seconden
Transition
Transition
20 seconden

Set 5: 1 ronde
Bent Knee Twists
Bent Knee Twists
40 seconden
Transition
Transition
20 seconden
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
40 seconden
Transition
Transition
20 seconden

Set 6: 1 ronde
Standing Bow Pose
Standing Bow Pose
30 seconden
Standing Bow Pose
Standing Bow Pose
30 seconden
Seated Archer
Seated Archer
30 seconden
Seated Archer
Seated Archer
30 seconden
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 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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